WARM: SSHs, High Knees, Butt Kickers, Progressive Sprints

1. Flat on Your Back

• Flutter Kick x50 each (4-count IC together)
• Big Bois x100 total (work simultaneously until total reps equal 100)
• Bear Crawl 100 yards total (one partner bear crawls while the other walks; switch until yards total 100)

2. Pushing Up

• Merkins x100 total tag team style (One partner completes reps, the other holds plank; count sequentially to 100, picking up the count where partner left off to 100)
• Burpees x50 total (work simultaneously until total reps equal 50)
• Lunge Walk 100 yards total (one partner lunge walks while the other walks; switch until yards total 100)

3. Standing Strong

• Squats x50 each (down-count IC together)
• Bobby Hurley’s x100 total (work simultaneously until total reps equal 100)
• Broad Jump 100 yards total (one partner broad jumps while the other walks; switch until yards total 100)

4. Gaining Speed

• Abe Vigodas FWD/BKWD x10 each (4-count IC together)
• Overhead claps + Seal claps x10 each (4-count IC together)
• Karaoke 100 yards together

5. Max Acceleration

• Smurf Jacks x50 each (4-count IC together)
• Jump Rope x100 total (each rep is 2 bounces; work simultaneously until total reps equal 100)
• Skip 100 yards together

6. Liftoff!

• Motivators down from 6 (IC together)
• Suicide Sprints Relay Style (each partner must complete any 2 legs of the 4-leg, 100-yard suicide)
• Sprint 100 yards together

FINISH:

Fellowship Lap

Boxcutters -12

Slow Merkins – 5

Tempo Merkins – 5

COT: Workout designed by Cutter. Focused on coming up from ground up and gaining speed as part Phoenix Rising. It was a creative and tough design. A lot of gratitude to Cutter who was at this one to proctor. And especially for his leadership, energy, and creativity this week and on the regular at our workouts.

ANNOUNCEMENTS:

2nd F event Thursday for dinner at One Lake

LaGrange has a BBQ this weekend

3rd F event July 30 – 12-2pm

Details on Slack