PAX: Hightower, swish, Nano, Roddick, YNAB, Monk, Zeus, Mule FNGs: Lassie, Beaker, Pierogi
WARMUP: Rockettes, Windmills, Cherry Pickers, Seated Stretch/Rotations, Downward Dog & Ankle Roll, On One Knee Stretch
THE THANG: Round 1 – Run Up/Down Bleacher Stairs – complete 25 Merkins. Repeat Run and complete decreasing number of Merkins at end of each run 20, 15, 10, 5. Reverse down the bleachers and complete 25, 20, 15, 10, 5 SSH at end of each run/rise-fall. Shuffle back to goal line and pick a partner and flour bag. Round 2. On knees – one partner at Goal one partner at 5 yd line. Toss bag to partner at 5 yd goal…bear crawl to 10. While bear crawling, partner completes overhead press. Repeat to 50 yard line. On return to goal, team bear crawls together. One partner pulls bag 5 yards back and passes to partner until return to goal line. Round 3. Fire line with 3 flour bags around the entire football field. Round 4. Starting at goal line complete 2 burpees every 5 yards until 50 yards; sprint back to goal. Round 5. Form tight circle in plank position. Place two bags in front of opposite pax. Remain in plank and as a team move bags in clockwise position for 3 minutes. Changeup direction for another 3 minutes.
MARY: Squat-Jumps, Bonnie Blairs, Crunch to the Air/Legs Up, Freddie Mercury’s, Mule-Led Flutter Kicks
ANNOUNCEMENTS: Met and named 3 new FNGs, Next Saturday is Major Payne / Zeus Birthday Co-Q | 51 on the 731. Leadership call Thurs night. All are welcome.
COT: Read Invictus Poem. Written in 1875 by William Ernest Healey. Message: Strive to make each day a good one no matter what the circumstance.