While ya’ll were running we had a Beatdown!
Q: Chilipepper
Pax in attendance. Sparky, Steel, Quick Draw, Upper Cut, SweetPepper and FNG Coach and Warden!
Welcomed FNGs, 5 core principals and disclaimers were vocalized. Mozy! But kickers, nur, side shuffle. Headed to the echo chamber and circled up. SSH, Strawberry Pickers, Arm circles, Phelps, Wind mills.
Down to the Thang!
Four Corners (Diamonds)! Perform set of exercises at each corner of the hokey rink. Then go on to second set.
Set 1 – 7 Burpees at each of the 4 corners. Running to each corner.
Set 2 – 14 High Knee jumps at each of the 4 corners. Running to each corner.
Set 3 – 21 Hand Release Merkins at each of the 4 corners. Running to each corner.
Set 4 – 28 Squats at each of the 4 corners. Running to each corner.
Set 5 – 21 Merkins at each of the 4 corners. Running to each corner.
Set 6 – 14 High Knee jumps at each of the 4 corners. Running to each corner.
Set 7 – 7 Burpees at each of the 4 corners. Running to each corner.
Part Dos…. Partner up!
PAX 1 – Bear Crawl half court, Crab walk to net, Bear Crawl back to half court, Bear Crawl back to base line.
PAX 2 – Performs exercises until PAX 1 comes back.
100 Hillbillies – 200 LBCs – 300 squats
COT
Prayers for Coaches newly started job at Crunch in 64 as a personal trainer Payers for more clients.
Continued payers for Train and his M during recovery.
Prayers for Lory, Ripken’s M who is having surgery on the 26th.
Prayers made for pax running Bridge of Life 5k. Also for first responders and our military.
Grow Ruck coming up in April 3-5 sign up!