Die Hard 8.7.17 – Back-Blast

When: 08.07.2017 0530-0615

QIC: Mariah

PAX: Francis, Grovetucky, 3-16, Mogul, Schembechler, Hasselhoff (from SC), Teach, Mariah, Diamond

COP (Circle of Pain)

SSH
Mountain Climbers
Peter Parkers
Flutter Kicks
American Hammers
Catalina Wine Mixers
Prisoner Get-Ups

YHC breathing hard fighting a cold… Mosey to Track – Line up by concession stand at starting lines for 110m

THE THANG

20m – High Knees down and back
20m – Butt Kicks down and back
4 Corner Drill both feet, right, left
Spiderman Stretch lunge 10m down and back

110m SPRINT – 10s cadence REPEAT x5

Mosey 200m to 50yd line opposite side of football field

25 Merkins & 50 Squats OYO
Bear Crawl 10steps roll right x3, Bear Crawl 10steps, roll left x3 REPEAT to center of field. Lunge half width football field
Sprint back width of football field 50yds

20 Merkins & 40 Squats OYO
Bear Crawl 10steps roll right x3, Bear Crawl 10steps, roll left x3 REPEAT to center of field.
Mosey half width of field

Line up at Stadium Steps

Toe Taps on first step in cadence x25
Plank Walk-Ups in cadence x15

DIE HARD – Yippee Ki Yay!
Stand sideways at first row steps. Sideway box jump doing burpee on each step. All the way up & All the way down.

Line up at sideline of football field.
6 sprints 50yd. Short to no rest.

Line back up at steps and face the other way (No complaints, everyone was ready for more step burpees. Bunch of androids at this point. No Splashed Merlot. Very solid PAX kept moving the entire 45min) YHC notes time and we scratch the steps and lunge to concession stand before a mosey back to the flag.

Very Quiet COT

 

 

 

Author: f3 Columbus

Comz

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