My first Q at Varsity was such a leg wrecker that during my pre plan- I wore down every pencil eraser to the nub before I said- If it aint broke- don’t fix it.  I borrowed my identical Weinke from June.  With the exception of IL veteran, Ringer, this work out was new to everyone.  Disclaimer and “follow me…”

Mosey to concrete grid iron.  2 laps: one warm up, 1 AYG

COP:

SSH, Squat, Good Mornings, Wind Mil

Ciabatta (Tabata for those playing at home)   8 exercises: 20 seconds on 10 seconds off. Rinse/Repeat

• squat
• squat reach jumps
• left foot forward squat
• right foot forward squat
• left foot forward squat with twisting power jump
• right food forward squat with twisting power jump
• right calf jump (cross formation)
• left calf jump (cross formation)

Side line to side line

• Toy Soldiers across, butt kickers back
• bounding/gap jumps down, high knees back
• Plyo merkins- (get some air)
• Surfboard (6 inch plank->explode up to surf board crouch).  alternate rt/left foot forward.  10 reps
• Jump knee tucks 30 seconds
• jumping lunges 30 seconds

Rinse/Repeat all 3

Starting block drill: get down in track starting block position.  Explode out x10

40 yard dash AYG x10

COT

Missing the AO location of NAFO.  Pound for Pound, the best options available for total pain.

• Enjoying seeing repeat posts from Skate or Die.
• Always good to see #HIM Heisman.
• F3 is turning our community of familiar faces to known friends.  Good to have Huckleberry answer the twitter accountability bell.
• Second time in a week posting with 7th Heaven.  Inspiring story and strength in your testimony.  Keep going my friend.  Your new band of brothers expect you to be there as much as you expect to see them.  Aye!
• Ringer is always in the lead- I ain’t even mad at cha for the #blacktahoe.
• …and Geronimo was born to jump out of a flying tin can.

I ran Monday at Flight Plan and could still feel it.  Good work, Men!

L&R

Jekyll