February 4th, 2020 By Nimbus

YHC somehow got sidetracked yesterday, and fartsacked on the BB, so here we go.  Arrived in the lot at 515, still thinking of some options for a good beatdown.  YHC has this unhealthy joy for wind sprints since that is all we did for soccer growing up. So what the heck lets turn back the clock.

4 Pax including YHC gather around the flag, plus 1 new face. Welcome FNG Gopher!

Take a mosey around the field.  Circle up for a little warmup

SSH x 15 IC

LS Squat X 15 IC

Cotton Pickers x 15 IC

Merkins x 15

Line up on the track.  Basically your typical 1/4 oval.  Sprint the 120 yrd straightaway, light jog to the next straightaway and sprint again for 1 lap.  4 laps total.

4 Corners – Same track.  1 Corner Merkins, run to next corner, J Lo’s IC, next corner Jump Squats, next Plank Jacks IC.  1 lap 10 reps, 2 lap 15 reps, 3 lap 20 reps.

A quarter mile mosey around the track back to the flag for some Mary.

LBC

Bigboy Situps

90/60/30 6 inches

And we are out of time.

Great job by everyone.  Thanks to Change Order for making push on those sprints.  Welcome Gopher!  Keep up the grind.  It was great having you out there.

COT

Thanks for the opportunity to lead.

 

 

 

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