AO: Lavafield

QIC: Leprechaun

PAX: Lumbergh, Blue Steel, 1 Cent, Kikiwaka, Output, Ghost

Conditions: Snow and ice across the field and track. Mid 20s. Cold. Clear sky.

Warm up

• Mosey 2 laps
• SSH x 10
• Windmills x 10
• Cherry Pickers x 10
• LBACs front and rear x 10
• Air squats x 10

The Thang

Partner up.  Complete the following exercises as a pair and divide them up anyway you like. While one parter works, the other partner holds a plank or low squat. Then do the burpees together.

Start at the goal line of a football field complete the first exercises and burpees then rifle carry your coupon to the next 10 yard line and complete the second set of exercises and burpees. Then onto the next 10 yard line (the 20) and so on from there working your way down the field.

• Exercise: 100 x walking lunges
• 10 x burpees
• Exercise: 90 x Coupon curls
• 9 x burpees
• Exercise: 80 x Big Boy sit ups
• 8 x burpees
• Exercise: 70 x Mountain climbers
• 7 x burpees
• Exercise: 60 x Coupon press
• 6 x burpees
• Exercise: 50 x jump squats
• 5 x burpees
• Exercise: 40 x Coupon squats
• 4 x burpees
• Exercise: 30 x Coupon merkins
• 3 x burpees
• Exercise: 20 x Bent over rows
• 2 x burpees
• Exercise: 10 x Thrusters
• 1 x burpee

When you complete your 1 burpee on the opposite goal line turn around and work your way back up the exercise ladder moving back down the field towards your starting goal line.

• 1 x burpee
• Exercise: 10 x Thrusters
• 2 x burpees
• Exercise: 20 x Bent over rows
• 3 x burpees
• Exercise: 30 x Coupon Merkins
• 4 x burpees
• Exercise: 40 x Coupon squats
• 5 x burpees
• Exercise: 50 x jump squats
• 6 x burpees
• Exercise: 60 x Coupon press
• 7 x burpees
• Exercise: 70 x Mountain climbers
• 8 x burpees
• Exercise: 80 x Big Boy sit ups
• 9 x burpees
• Exercise: 90 x Coupon curls
• 10 x burpees
• Exercise: 100 x walking lunges

Time ran out before we could complete whole ladder.

COT

Read a chapter from Don’t Sweat the Small Stuff about giving yourself a break when you hit set backs. Life is a process and we’re going to fall off the plan along the way towards our goals. Our best efforts and intentions will hit pot holes and we need to recognize that and forgive ourselves instead of getting frustrated or upset. The calmer we can be especially when things don’t go as planned the better, more peaceful and relaxed our lives will be for ourselves and our loved ones.