AO: The Paddock
QIC: Steamy Nix
PAX: Blue Steel
Conditions
Getting warmer. Dry but turf has some brisk cold dew.
Warm up:
30 SSH,
16 Slow High knees,
20 Don Xiotes,
16 Daisy Pickers (8 each leg),
30 Jane Fonda’s (15 each leg)
downward / upward dog stretch,
chest stretch,
20 scissor arms,
20 arm circles (10 each way)
10 HC Monkey Humpere
The Thang:
Line the PAX at end zone
Round 1:
Team work exercise.
Each person has to do 3 of each.
15 big boys then a 5 yard dead bug shuffle while the other guy runs a lap. Shuffle back if and forth till partner finished the lap. (3X each)
Merkins until the other guy bear crawls 30 yards and jogs back. 3 times each. Can modify with knee Merkins.
Deep squats while the other guy side-skips down the width of a yard line four times.
Give 5 minutes before end of beatdown for the following:
Wall sits –
Hold for 30 seconds
Hold and do halos (HCX10)
Hold and do cherry pickers (HCX10)
Hold and do Moroccan night clubs (HCX10)
30 second rest, repeat!
Finished with 6-inch legs off the ground (30 seconds), box xutters (HCX10 each way), 6-inchers again (30 seconds).
Recover!!!
COT:
Nothing serious. Blue Steel is doing good, still training for his Portland Marathon. He got 3 miles in before the Beatdown. Sunrise was killer.
F3 Portland 