9 men posted on this full moon lit fall morning for a pre-Halloween sugar burn workout on the track. With no FNG’s we got right to work with…
Warm-O-Rama
Windmills x 10 IC
Imperial Walkers x 10 IC
Cotton Pickers x 10 IC, 4 CT
SSH x 20 IC, 4CT
Leg Stretches
Downward Dog/Upward Dog
Thang
We Moseyed to side of the school where for Irkins, Dips, & Step ups x 20 on the benches. We then made our way to the track split into three teams for 100-yard sprint races (3 heats) with Unicorn serving as our starter. Now being on the dry end of the practice field we did ½ Merkin Mile (2 Laps with 25 Merkins before each). We then headed for the end zone where we selected partners for a modified Dora with the following team exercise…Burpups x 30, Merkins x 100, Big Boys x 150, Squats x 200.
We then made our way back to the track and finished our Merkin Mile with Ranger and Wide Merkins. We then sprinted back to the other end zone in three heats, before making our way to the covered area. There we did Derkins, Dips, & Stepups x 20 plus 125 Calf Raises before Moseying to the front for…
Mary
Freddy Mercury x 20 IC, 4CT
Low Slow Flutter x 20 IC, 4CT
Various stretching exercises
COT/BOM
Closed with announcements and a short prayer. Appreciated the opportunity to lead today!