BACK TO THE BASICS (RACES)

AO: Olympus

QIC: El Nino

The PAX:  Zeus, Roddick, Gadget, Ashe, Derecho, Nano, Pop-Fly

Warm-up:

SSH; WMH; Imperial Walkers; Arm Circles; Down-dog; Cobra Kai; Cherry Pickers; Michael Phelps, Pickle Pounders.

Thang 1: Ricky Bobby Race

Broke group into two teams (4 vs 4)

Ricky Bobby Race 100 yds (25 Air Squats)

Ricky Bobby Race 100 yds (25 Merkins)

Ricky Bobby Race 100 yds (25 SSH)

Ricky Bobby Race 100 yds (25 OHD Arm Press)

Thang 2: Tire Flip Vs Sled Push (x4)

Broke group into two teams (4 vs 4).

(Team 1) Tire Flip ladder sprints. Vs. (Team 2) Sled Push ladder sprints.

Teams raced each other 4 times, switching back and forth between the sled push and tire flip with varying distances (40yds/80yds). Team members were only allowed to move the sled/tire 5 yards at a time, before sprinting back to goal line, releasing the next team member from planks to flip tire/push sled. (Team members not pushing sled/flipping tire were rotating through Air Squats, Planks, and reverse planks)

NOTE: In between each race, all members performed 25 Air Squats and 25 Merkins in cadence.

Thang 3: The Last Dance (Race)

Broke group into two teams (4 vs 4). (same rules as above, both teams performed Air Squats while waiting for their turn)

Team 1: Push sled to the 50yd line and back (5 yds at a time)

Team 2: Sprint 100 yards and back (10 yds at at time)

Finished with 25 Air Squats and 25 Merkins in cadence, followed by 75 calf-raises (single count)

6 Minutes of MARY:

Freddie Mercury’s, In & Outs, Break Dancers, Dirty Dogs & Donkey Kicks

Circle of Trust (COT):

Let go and let god