Warm Up: Side Straddle Hops (x25), Seal Claps (x20), Overhead Claps (x20), Tappy Taps (15). Mosey over to Field w/Coupons – Big Boys (x20), Curls (x20), Overhead Press (x20) and Chest Presses (x20).
60 yard field with cones/stations set up every 15 yards – run suicides to each cone, perform exercise and crawl back as follows:
1st cone (15 yard line) – Merkins (5)/Crab Crawl back to Start
2nd cone (30 yard line) – Terp Taps (5)/ Spider Crawl back
3rd Cone (45 yard line) – Burpees (5) / Bear Crawl back
4th Cone (60 yard line) – Blockees (5) / Horse Walk back
After each round, mosey to tennis courts for Dodgeball. Teams dived in two and provided either a blur or red head band based on your team. Best 2 out of 3 wins with teams switching sides after each game.
Mosey back to field and repeat suicides above with winning team picking the exercise for the last cone (60 yard line). This round reduced exercises to 4x at each cone.
Another round of Dodgeball games and Suicides (x3 this round).
Mary: Flutter kicks, Freddie Mercuries and Ring of Fire to 113.
COT: Talked about the importance of service, volunteering and helping those less fortunate and related it to my upbringing with immigrant parents who gave so much of their time to help others. Read inspirational quotes from Gandi and Muhammed Ali on volunteering. Summarized that it is always great to give money to the charities but the giving of your time is much more rewarding.
Thanks everyone for attending, I hope you had fun while getting a great workout before the weekend. Special thanks to Brother Bluto and Package Handler to answering 100+ questions leading up to my VQ and to Denari for his coaching during our session.