Back-Blast: The Drive-Thru 11.13.17

M3 – Monday Morning with Mogul
F3 workout….the drive thru. 6 packs for everyone

AO: Camp Willis (aka Jone’s Middle School)
When: 0530-0615
PAX: Crossgrain, Schembechler, Rash, Mariah, Teach, Mogul, Diamond, Grovetucky

Weather was cold and wet, but the PAX kept their motors running the entire time. Fitness levels are rising!

The Thang:
Warm up: mozy over to track and run in place.
Side straddle hop x30
Cotton pickers x20
Sun gods forward and backwards IC
Hillbillies x 20

SET 1:  30 Push Ups
Run a 400
Run 3 sets of bleachers

Partner Leg Throws (3 directions) IC.  2 sets of 10 each

SET 2:  100 yard Gorilla Walk.
Run a 400

100 yard sprints (45 seconds from start to start)  x 5

Plank Circuit:  Straight legs plank walks forward and back 30 total reps
Plank hand walkers.  Stationary x 15  IC
Plank sun god reach unders 10 x each side
Crunchy Frog x 20
American hammer x 15 IC

Set 3:  Standing jumps (knees to hands) x 20
Run a 400 with 15 push ups at each corner of track
10 burpees
Run another 400
Once finished, run bleachers until 6 finishes + – 8 x

Crunchy Frog x 25
American hammers x 15
Protractors 5 count x 8
Scissors x 10

Mozy to flag.  Great work gentlemen.  Extra props to Crossgrain for pushing hard enough to splash merlot and rally to finish!

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