WARMUP: It’s the Coach’s Box, there is no warm-up. Ain’t nobody got time for that!!! Gave the disclaimer 2 min prior to start time, no time to waste.

THE THANG: Moseyed to the hill in front of the school.

Time Under Tension: Partnered up, Partner 1 runs down the hill and back up while Partner 2 holds the Al Gore position, flapjack. Completed 3 rounds.

Moseyed to the school and found some benches.

Bench Work: Step-Ups and BSSs were the exercises.
15 Step-Ups with the right leg followed by 15 Step-Ups with the left leg, go immediately into BSSs 15 each leg. Continued in this manner for reps of 12 & 9.

Moseyed back to COT area and asked PAX to circle up.

Jack ‘Jane Fonda Style’ Webb: 1 to 4 ratio escalating to a total of 10 & 40. Exercise for the 1 was Forward Lunges ( on the 2 count it was 2 lunges per leg, 3 count was 3 lunges per leg, and so on ), Exercise for the 4 was low squat pulses ( get deep into an Al Gore position and then pulse with your legs ).

Legs were feeling it afterwards.

MARY: It was LEG DAY so she was not invited.

ANNOUNCEMENTS: Went right into our conversation about motivation vs. fear. Discussion went a little over our time limit so this part was skipped.

COT: STK