Monday Bear 12.18.17 – Back-Blast

AO: Camp Willis (aka: Jones Middle School)
When: 0530-0615
PAX: Mariah, Rash, Bootleg, Diamond, Bo Schembechler, Mogul
QIC: Mogul

Small Group, Big Results. PAX organized at 5:30 ready to GO. YHC gave the disclaimer and got rolling.

COP
Side straddle hop x 30
Cotton pickers x 20
Windmill x 10
High kick toe touch x 10
Sun gods forward and back x 10 each way
Ab vacuums.  Breathe out x 20

The THANG
Mozy to track
Indian run 2 laps
Circuit 1: 10 yards each Bear crawl / monkey crawl right / monkey crawl left/run 20 yards
Turn around and come back.  4 x 50 yards
Indian run 2 laps
Breakdancers in cadence.  X 15
Partner up and do leg throws 2 sets of 10 each
Merkins until everyone fails. (props to Diamond)

Pain train:  Indian Run: 3 burpees for the 6 before the run to the front.  6 Laps. 2-100 yard 80% runs mixed in
Mozy back to Flag
10 Merkins to finish

Finished with Name-o-rama.  Bo led the prayer.
Always an honor.

YHC: Mogul

Author: f3 Columbus

Comz

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s