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Sprint

15 Strong at the Ranch ITG. The guys came hungry and YHC brought plenty to eat this morning.

 

Quote of the Day: ” I am going to catch your 130lb ass ” Haka…. I stole a page out of Endo’s playbook LOL. I just cant stop thinking of Haka on my ass yelling that at me during the sprints.

 

Warm Up

  • 1/4 Mile Mosey back to BB courts
  • SSH X20 IC
  • Baby Arm Circles X10
  • Windmill X10
  • Groiners X10

Mosey to Playground

  • 5 Pull Ups/10 Merkins…X5 Rounds

Mosey to FOP

  • 5 Burpees 50 yd Sprint…X4

To Pavilion Picnic benches

  • 5 Box Jumps/ 10 Step Ups…X5 Rounds

To FOP

  • 10 Mountain Climbers 50 yd Sprint…X5

To BB Courts

  • 11’s
  • 1st Round- Split Jacks/Squats
  • 2nd Round- Mountain Climbers/Plank Jacks

Team Relay Race- 4 Pax/team. Each Pax had to perform 1 of the following exercises and sprint around BB courts next to Mailboxes while the remaining teammates SSH.

  • 1st Heat- 10 Burpees
  • 2nd- 20 Merkins
  • 3rd- 30 Squats
  • 4th- 40 LBC’s
  • *Winning team does 5 Burpees, 2nd Place 10 Burpees, 3rd Place 15 Burpees, 4th Place 20 Burpees

The Good news is that the clock struck 6:15 so there were just winners because no more Burpees had to be done.

 

COT:

  • Prayer for Cheesehead
  • Prayer for all our 2.0’s
  • Prayer for No-see-um and family
  • Thankful another great morning

Vanellope Shout Out’s:

  • Flat Tire- Boy when it comes to competition Flat Tire rises above and beyond, fastest 1/4 mile run I have ever seen Flat Tire run today to win the Team Relay Race lol. And it doesn’t go unnoticed being a regular and showing these young bucks how its done.
  • Waterboy- Another seasoned veteran giving 100% and working hard ITG. It’s great to have you out grinding away and continuing to post.

 

 

 

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