Warm Up: all IC

SSHx20

mountain man poopers x15

Windmills x15

Daisy Pickersx15

Abe vigiadas f/b and overhead claps x10 each

Moseyed over to the football field for a Bataan Death Crawl ( Bear Crawl Indian run style, last person in line drops for 10 merkins then sprints to front of bear crawl line while tapping the newest last man in line to drop for Merkins.

The Thang: A-B-C

Basic structure was exercises on the goal-line of the football field with a sprint from goal line to 40 yard line, walk 10 yards to the 50 for 5 Merkins, walk 10 to the 40 for another 40 yard sprint to the opposite goal line to do the exercises again, and repeat on the way back with sprints and merkins.

First Exercises were:

American Hammer x5 (4 is 1)

Big Boys x5

Chili Jacks x 5 (4 is 1)

Completed 3 full sets (12x 40 yard dashes, 30 x Merkins and 30 of each exercise)

Rinsed with a fellowship run around the field and repeated with a new ABC:

Apolo Ohnos x 5 (2 is 1)

Burpees x 5

Curtsy Lunge x 5 (2 is 1)

Completed 3 full sets

Early finishers led the PAX in some extra big boys and shoulder taps before we moseyed back to the lot and circled up for a little Mary of flutter kicks and Boat/Canoe.

CoT: Being signed up for Ragnar with a clear deadline in 2 months has reminded me of the importance of intermediate goals rather than my short term daily goals or nebulous long term goals and I’m working on setting those intermediate goals in other areas of my life as well and encouraged others to do the same.