July 30, 2018 AO: The Higggins
5:30AM- Cool, Drizzly morning
PAX: Bungee, Goldstar, Tails, Zebra, Elroy, Wilson, and Swobbles
Q- Heater
Convergence and Disclaimer
Warmup:
20 SSH IC
15 Morrocan Night Clubs IC
Shotgun stretch (Hamstrings)
Other misc. leg stretches
Bad Boys
Front Bad Boys
Burpee Mile + Merkin Mile= Berkin Mile
Pax ran the path around Thomas Cloud park, which measures to be roughly 1.15 miles. Every .15 miles (or so) the pax would do 25 merkins , run .15 again and the pax would do 10 burpees; this was repeated until we finished the entire trail. We had a pax go down today with an injury and we never leave a man behind. That being said, we then took turns carrying a man sized coupon the rest of the way. Total merkins- 100 Total burpees- 40
Back to the Flag for a little sippy
Using the distance of the parking lot:
Lunge 3 car spaces, high knees 3 car spaces, butt kickers 3 car spaces, sprint about 10 car spaces. We did this twice
Keep butt down and side shuffle about 10 spaces, flip sides and shuffle about 10 spaces. We did this twice
Bear Crawl 3 car spaces and jog the rest of the spaces; bear crawl 4 spaces and jog the rest of them
Converge around the Flag
Stretch legs out on your 6
COT
COUNTORAMA
NAME-O-RAMA
F3 Dayton 