Farmer Sprints

AO: The Patriot

QIC: Maj Payne

The PAX: Lucius, Jag, Jenner, Sunshine, FNG Crumpet, Poe, Laforge, Vegan, Lazlo, YNAB

Warm Up:
SSH
IW
LBAC front and rear
Mosey to the gauntlet for a bear crawl / lunge walk series. Switch up at each lightpost
A quick set of 10 x Derkins/Erkins/Merkins in the park
Mosey onward
25 x BWS (neighborhood count)
Continue Mosey back toward the stadium
20 x Carolina Dry Docks
Return to stadium for the main event

The Thang:
Count off by threes.
Group 1 starts with farmer carry 45# KBs length of end zone and back.
Group 2 starts with coupon 200m run (w/sledge hammer and body armor bundle)
Group 3 – starts with sets of (5 x pull-up, 10 x Merkin, 15 x BWS )at far end of track. Repeat until relieved. t

The routine is Group 2 runs to Group 3, group 3 grabs coupons and runs to Group 1. Repeat and repeat again.

After two rounds, Q sweeps up the groups.

Finish with a length of stadium stairs with a few extra rounds on the final set of stairs.

Mary: Short on time. Just a 25 x flutter kick in cadence

COT: Great job.  Always an honor to lead this group. We crushed it today.  Go out and crush it in your life today.  Make an impact and improve those around you.

Aye!