How Flippin’ Convenient?!

TIME: 0700
TEMP: 67F

DISCLAIMER
PRAYER
COP

WARMUP:

• SSH x40IC
• Merkin x15IC
• Lunge to High knees x10 OYO
• Freddie Mercury x25IC
• Peter Parkers x20IC
• Arm Pretzels x20IC
• LBAC x15IC (and Rev)
• Motivator from 7

THE THANG

On our way to the pitch, we picked up a tractor tire…how convenient!

Circuit #1 Tractor Tire Relay

Lay the tire down on the sideline.  A group of 4-5 men line up behind the tire. One after the other the men will flip the tire then run to the opposite sideline and back.  Immediately upon return, they will flip the tire and traverse the field. The object is to flip the tire to the other sideline.

Once the tire hits the opposite sideline, the group will pick up and do 20 overhead presses.

Rinse and repeat.

On this particular morning, we had 5 PAX…how convenient!!

Four laps were completed.

Circuit #2

• Station 1:  Burpee – Pull-ups
  1 Burpee then 1 Pull-up x10
  Mosey to the track then high knee skip to the blue monster
• Station 2: Standing Rows x25
  Mosey to the cone (~15 yds) then bear crawl to the first stadium seating sectional (~35 yds)
• Station 3: Dips x30
  Lunge walk to a cone in the middle of the field then back to the second seating sectional. (~40yds)
• Station 4: Bulgarian split squats x10 each leg
  Mosey to the tire next to the pull up bars.
• Station 5: Single Leg Jump-ups x10 each leg
  Now your back at the pull-up bars…how convenient!!!
• Rinse and Repeat

MARY

• American Hammers x30IC
• Outlaws x10 each direction OYO
• Flutter Kicks x40IC

CIRCLE OF TRUST
PRAYER
MOLESKIN

TClaps for Grills.  He decided to get a second dose of F3 after posting at Iron Horse for their early service.