When: 08.07.2017 0530-0615
PAX: Francis, Grovetucky, 3-16, Mogul, Schembechler, Hasselhoff (from SC), Teach, Mariah, Diamond
COP (Circle of Pain)
Catalina Wine Mixers
YHC breathing hard fighting a cold… Mosey to Track – Line up by concession stand at starting lines for 110m
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