The Executioner

A cool morning for July

Disclaimer & COT

Warm up

Motivator from 6

TTT-IC 11

Wille Mays Hays- IC 10

Mosey to the goaline

High Knees to the 40yd line

Butt Kickers back to the goaline

Power skip to the 40yd line

Karaoke back to the goaline

Other side karaoke to the 40yd line

High Knees back to the goaline

The THANG:

The “Executioner”

Starting on the goaline.  The pax started off on their knees rocking back to their heels into 10 jump squats. Then a sprint to the 40yd line. Do 10 big boy sit ups and sprint back to the goaline.  Do 10 burpees then sprint back to the 40yd line.  Do 10 merkins then sprint back to the goaline.  Do 10-IC mountain climbers then sprint to the 40yd line.  Do 10-IC heel touches and sprint to the goaline. Do 10-IC SSH then sprint to the 40yd line.  Finish with a sprint back to the goaline and do 10 merkins.

Terrible 15’s

QIC decided to back off the original Terrible 20’s.  You will see why in a second.

Starting on the goaline do 15 merkins and sprint to oppo goaline.

Do 14 merkins and sprint to oppo goaline

Do 13 merkins and sprint to oppo goaline

Do 12 merkins and sprint to oppo goaline

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Do 3 merkins and sprint to oppo goaline

Do 2 merkins and sprint to oppo goaline

Do 1 merkin and sprint to oppo goaline

 

Next up Mekin Rouliette

QIC gave the Pax the option for the stadium stairs or stay on the field.  Donny didn’t hesitate and started to mosey towards the stairs.

Start on the first section of stairs and run down and up.  When you get back to the top do 10 merkins.  Move to the next set of stairs and run down and up.  When you get back to the top do 10 merkins.  Continue until you reach the end of the stadium.  Its a total of nine sets.

 

Mosey back to the goaline.  QIC gave the Pax the good and the bad news.  Good news no more merkins the bad news more sprints.

Start on the goaline corner and sprint to oppo goaline.  Briskly walk across goaline and sprint back to the oppp goaline.  Briskly walk to starting point.  Then move to 20yd line and sprint to oppo 20yd line.  Briskly walk across 20yd line and sprint back to oppo 20yd line.

That was time.

Optional(after 6:15)

Pax was walking by the tackling sled.  One doesnt walk by the tackling sled without hitting it!

Count-a-rama

Name-a-rama

COT