(11.03.21) – Flat Tire Foley

AO: Lightning Rod

QIC: Lumbergh

PAX: Free Lunch, Dockers, Danish

Conditions

Surprisingly dry day!

Warm up

  • SSH x 25 IC
  • Third Grade Exercise x 15 IC
  • Slow High Knees x 10 IC
  • Fast High Knees x 10 IC
  • Monkey Humpers x 10 IC
  • Windmill x 15 IC

The Thang

Mosey to the football field. Each round PAX adds a new exercise and increases that movements reps by 5 more than the previous round.

  • 5 Burpees, Run to the other endzone and back
  • 5 Burpees, 10 Merkins, Run to the other endzone and back
  • 5 Burpees, 10 Merkins, 15 LBCs, Run to the other endzone and back
  • 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, Run to the other endzone and back
  • 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, Run to the other endzone and back
  • 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 30 Peter Parkers (EC), Run to the other endzone and back
  • 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 30 Peter Parkers (EC), 35 American Hammers, Run to the other endzone and back
  • 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 30 Peter Parkers (EC), 35 American Hammers, 40 OH Presses, Run to the other endzone and back
  • 5 Burpees, 10 Merkins, 15 LBCs, 20 Dry Docks, 25 Squats, 30 Peter Parkers (EC), 35 American Hammers, 40 OH Presses, 50 SSH, Run to the other endzone and back

Mosey back to the Lightning Rod

6MoM

  • 10 Flutter Kicks x IC
  • 10 Flutter Jacks x IC
  • 10 Scissor Kicks x IC

COT

Simple ask, went around the circle and shared a personal anecdote of something we’ve experienced recently. Topics such as, God’s plan in even the smallest of moments/things, Importance of sleep, Making time for self development/health, Joy of working on something bigger than your job/role/responsibility and the value you pull from it.

Challenge yourself today to reflect!

That’s a wrap

-Lumbergh

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