On a seasonably warm morning, a PAX of 13 made their way to Union Point for a game of Chutes and Ladders. After some brief chatter and the mission statement, the clock struck 5:30am and we jumped in:
- SSH x 30
- Cotton Pickers x 10
- Wide Cotton Pickers x 10
- Cat Stretch
- Downward Dog x 3
- Upward Dog x 3
- Glute Stretch OYO
- Shoulder/Tri Stretch
- Neck Stretch
After a thorough warm up we moseyed to the side field for:
2 cones and an agility ladder awaited the PAX for several rounds of work.
In an assembly line fashion each man bear crawled to cone 1. Upon reaching cone 1 – perform 1 merkin– then proceed to cone 2 – perform 1 merkins – round the turn and bear crawl to the agility ladder for plyo pushups down the ladder and bear crawl back to the starting point.
Continue until each man has completed 3 rotations
Giving the upper body a break, we continued the assembly line with each man duck walking to cone 1. Upon reaching cone 1 – perform 3 sumo squats – then proceed to cone 2 – perform 3 sumo squats – round the turn and duck walk to the agility ladder for side to side squats down the ladder. Duck walk back to the starting point
Continue until each man completes 3 rounds
Pair up into partners. Partner A wheelbarrows to cone 1 to complete 1 derkin. Wheelbarrow to cone 2 to complete 1 derkin. Wheelbarrow around the turn to the agility ladder for plank walks down the ladder and back to the starting point.
After a quick 10 count, we moseyed to the Wall for:
Wall Sit Shuffle
Each man rotated sprinting to the far tree with a 10lb Medicine Ball overhead while the rest of the PAX hold Wall Sit. Complete 1 Medicine Ball Burpee and sprint back. Every man takes a turn. We cooled down with a 5 second count of Balls to the Wall by each man. We moseyed back to the gazebo for:
LBC x 60
Low Slow Flutters (extra slow and low and Oz kept it fluttery) x 25
Freddy Mercuries x 15
Superman-Banana x 6
Cool down stretches
We finished with COT and prayers.
Thanks for the opportunity to lead! I hope everyone has a great weekend