The Roar of the Paper Lamb!

TIME: 0700
TEMP: 64F

DISCLAIMER
PRAYER
COP

(Ruck Friendly Q)

Warm Up

• SSH x30IC
• Merkins x10IC
• Peter Parkers x15IC
• Plank Jacks x15IC
• Hillbilly Walkers x15IC
• Imperial Squat Walkers x15IC
• TTT x15IC
• Don Quixote x10IC

THE THANG

Four cones spread at varying length across the width of the track infield.

Paired activities
Partner 1 Dips on the bleacher
Partner 2 Run to the 1st cone (full width of cone) and back
Partners switch
Repeat for a total of 5 sets

Partner 1 Curls with cinder block
Partner 2 run to 2nd cone (4/5 width of field) and back
Partners switch
Repeat for a total of 5 sets

45 Sec. Rest

Partner 1 Merkins
Partner 2 Bear Crawl to the 3rd cone (2/5 width of field) and back to the 4th cone then run the rest of the way in.
Partners switch
Repeat for a total of 3 sets

Partner 1 Squats
Partner 2 Zombie Walk to 4th cone (1/5 width of field) and back
Partners switch
Repeat for a total of 3 sets

1 min Rest

Partner 1 Squats
Partner 2 Reverse Zombie Walk to 4th cone (1/5 width of field) then run back
Partners switch
Repeat for a total of 2 sets

Partner 1 Merkins
Partner 2 Crawl Bear to the 3rd cone (2/5 width of field) and then run back.
Partners switch
Repeat for a total of 2 sets

MARY

• Flutter kicks x30IC
• American Hammers x20IC
• Heals to Heaven x15IC

CIRCLE OF TRUST
PRAYER
MOLESKIN

YHC is glad that 2-A decided to visit Iron Valley otherwise there would have been some major modifications to the workout.  Even with Rucking this workout did not seem difficult on paper.  YHC will be feeling this one later…ok, now.

ANNOUNCEMENTS

Where was everybody?