WARMUP

SSH x 15 (IC)
MNC’s x 15 (IC)
Downward Dog Calve stretch (In honor of the Clave Boss)

Mosey to Football Field

Cherry Pickers x 10 (IC)
IW x 10 (IC)
HW x 10 (IC)

THE THANG

Use football field for 100 yards, using 10 yards increments as markers.
10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards
Recover jog to 20
Perform 9 merkins, 2 Burpees, sprint the remaining 80 yards
Recover jog to 30
Repeat until 11’s complete
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Lunge walk from goal line to 20
Duck walk from 20 to 40
Broad jump to 50
10 Good mornings at 50
Lunge walk from 50 to 30
Duck walk from 30 to 10
Broad jump from to 10 to goal line (changed to bear crawl

300 yds total

Mosey to Pullup Bars
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5 pull ups
10 overhead presses with cindy
15 squats with cindy
20 swings with cindy

4 rounds (dropped squats after 2 rounds)

Mosey back to COT
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Back to COT for a “Ring of Fire:”
PAX hold plank while the song Ring of Fire is playing.
Every time phrase “Ring of Fire” is uttered, drop for merkin.

Finished up last minute with LBC’s IC

ANNOUNCEMENTS: Q School, Print Shop on Saturday, Invergence on 3/9, need some help at Bethel on 3/7
COT: Yes