Brothers Keeper

Time: 5:30 AM

TEMP:  45F

Sun:  Fart Sacking.

Disclaimer

COP

WARM-UP

SSH  x40 (IC)

Merkins x10 (IC)

Hillbilly Walkers x15 (IC)

Emperial Walkers x15 (IC)

Merkins x10 (IC)

LBAC x10 (IC) and reverse

Bruce Lee x 15 (IC)  – a Jester squat (qtr. squat) with rapid punching

Merkins x10 (IC)

TTT x15 (IC)

Windmills x15 (IC)

Mosey to the Main Field…Carrying the Flag with us

THE THANG (Help a Brother Out)

Split the PAX into 4 teams of 5.  Each team went to one of the four cones out on the field.  Each member has to complete the exercises prior to the team moving to the next cone.  The team cannot assist in the exercises but they can encourage them to keep good form and complete the tasks.

The teams are to run between cones carrying one member of the team “helping their brother”.

All teams started started and progressed through the same sequence of exercises.  The teams moved at the same rate.  One exercise at each cone.

Round 1

Big Boy Situp x10

Merkins x20

Squats x30

Lunges x40 (Twenty each leg)

Round 2 (same exercise sequence adding 10 reps to each)

Mosey Back to the Amphitheater with the Flag

LBC x20 (IC – 3 count hold)

Heels to Heaven x 20 (IC)

Side Plank arches x10 each side (IC) …those were tears of joy

Flutter kicks x30 (IC) –  Define fan favorite

Dips at the wall x10 (IC)

LBC x15 (IC – slow 3 count hold)

COUNT-ARAMA

NAME-O-RAMA

COT