Labor Day cinders on the field

AO: The Wreck

When: 2024-09-02

QIC: Gutterball

PAX (10): aflac, Blue, Bobber, corky, Fourfiddy, Matt Shields-Norm, Missionary, Sleeper, The Fifth

Warm-O-Rama:

Warm-up
  • quarter mile run around the park, through the playground and back to the flag
  • Michael Phelps
  • Weed pickers
  • Side Stratal hops
  • Planks on the blocks straight/LS/RS

The Thang:

Transition to workout
  • Overhead cinder carry with a blocky at each light post until we get to the football fields
Football Field workout (repeat 4 times) Cinder side:
  • 15 slow squats
  • 15 slow curls
  • 15 slow rows
  • 15 slow shoulder press
Run 100 yards backwards from cinder side, regular run back No Cinder side:
  • 15 slow big boys
  • 15 J-Lows
  • 15 dying cockroaches
  • 30 second plank

COT:

  • Prayers for a safe holiday
  • prayers for Dangles mom

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