Concord F3 – Fun on the Coal Train Playground

WARM-O-RAMA:
§ Mosey around block
§ SSH x 20
§ Mountain climbers x 20
§ Cotton pickers x 20

THE THANG:

3 Groups:
Group 1-Run around the entire Coltrane Webb Block—
Group 2-Burpees-10, 8, 6, 4, 2 and then back up the ladder 2, 4, 6, 8, 10. Between each set, group would sprint across the track area, quadramania up the hill and then run back down to the starting point.
Group 3-Air Squats-10, 8, 6, 4, 2 and then back up the ladder 2, 4, 6, 8, 10. Between each set, group would bear crawl across the track area, run up the hill, and then run back down to the starting point.

We would rotate after running group completed the loop. Every group ran the block twice and made it down the ladder (burpees, air squats) and back up.

MARY:
§ LBCs x 25
§ 30 Pretzel Crunches (15 each side)

MOLESKIN:
Great workout guys. My quads were killing me on the quadramania hill. Close to three miles covered today. I was gassed.
Always an honor to lead. Until next time…

Aye,
PT