AO: Shadow
QiC: Diablo
Pax Count: 5
Pax List: Big Apple, Diablo, Fireballs, Novocaine, Switchboard
FNG Count: 0
Downrange:
Warm up:
Shaquille O’neal, SSH, Sumo Squat side-to-side, Arm Circles, Butterfly (all 10 reps each)
On baseball field from Warning Track to Infield: High knees, Karaoke
Mosey to Amphitheater field in Brook Run Park
The Thang:
Charge the hill: Partner 1 runs up hill and does 2 Bobby Hurleys. Partner 2 stays and does Freddie Mercury’s until Partner 1 returns and then runs up hill for 2 Bobby Hurley’s while Partner 1 does Freddie Mercury’s.
Keep alternating, but increase Bobby Hurley’s by 2 each time until reaching 10 (i.e. 2, 4, 6, 8, 10)
Mosey to Amphitheater for 4 circuits of leg work
Bulgarian split squats – 5 double count each leg
Sumo side kicks – 10 double count
LBCs – 15
Sumo jump squats – 10 OYO
Wall squats – 1min
LBCs – 15
Tick-Tocks – 10 each leg
Single leg wall squats – 60 seconds (switch leg every 10sec)
LBCs – 15
Bonnie Blairs – 10 double count
Prisoner squats – 10
Heels to Heaven – 15
Mosey to turf baseball field (soccer field in outfield)
3 broad jumps/1 burpee (repeat this sequence until reaching midfield – then run backwards to start
Yoga leg isolation exercises to finish the burn and get a little stretch.
CoT:
Fireballs took us out, asking for strength to be better men and make contributions to our community and families.