Spring FORWARD

YHC, true to form, gathered crew at 0701. Good showing of 10 men and NO RAIN. No FNG’s  — off we went.

WARMARAMA

  • SSH x 50 IC
  • Cotton pickers x 20 IC
  • Windmills x 20 IC
  • SGs x 10 IC ea direction
  • Oz quad stretches OYO ea leg
  • Downward and upward dog

THE THANG

INDIAN RUN to track

  • Track
    • Each end zone, stack exercises: Burbies x 5, Pull-ups x 5 run to opposite end zone; Burpies, pull-ups, diamond merkins x 10 run to opposite end zone, add standard merkins x 15 run, add plank jacks x 20 run, add American hammers x 25
    • Mosey to courtyard
  • Bricks – partner up
    • Partner A: Wall
      • Bicep curls x 1 min then switch with Partner B
      • Arm raises
      • Over presses
    • Partner B: Leg exercises
      • Lunges x 1 min then switch with Partner A
      • Squats
      • Calf raises
    • Run to school bus #26 and back to wall.
    • Rinse repeat wall/leg work

MARY

  • 100s x 2 (ensure 200 pts on SAT)
  • Low slow flutter x 25 IC
  • Oblique crunches x 20 ea side
  • Bond – lead by 007 Winthorpe

ANNOUNCEMENTS

  • Lil Wayne on Fartlek on 3/11
  • Set your clocks forward an hour tonight.
  • Bridge run upcoming.

Always a pleasure to lead. Thanks for coming out!

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