15 dedicated PAX posted at WEP for a beatdown with incentives for jumping far.

The Thang:

Short Jog to warm up

Circle up:

•                  SSH x 10
•                  Mountain Climbers x 10
•                  Low Slow Squats x 10
•                  Fast SSH x 15

Mosey to the straight strip of grass by the WEP sign:

Long Jump for 100 yds with a burpee in between each long jump.  Once the finish line was reached each person did 1 merkin for how ever many long jumps it took to get to the finish line.

example: 50 long jumps = 50 merkins at the finish line (Incentive to jump far means less merkins at the end)

Long Jump back 100 yds with one dive bomber in between each long jump.  Once the finish line was reached each person did 1 jumping lunge for how ever many long jumps it took to get to the finish line.

Mosey to the big hill and partner up for relay suicides:

3 Sets for each partner:

Partner 1: Sprint half way up the hill do 5 decline merkins, sprint back, then sprint all the way up the hill and do 5 decline merkins, sprint back and switch:

Partner 2: LBC’s while partner 1 is doing the first half of the suicide, Freddy Mercury’s while partner 1 is doing the second half of the suicide.

Mosey to little kids soccer goals for shuttle run sprints:

4 Sets:

Line up across mid field.  Sprint to 1st soccer goal, turn and sprint back to 2nd soccer goal, turn and sprint back to the 1st goal again.

Line back up across mid field for Jump Lunge countdown (200 total jump lunges):

20 Jump Lunges in cadence (80 total lunges)

5 Jump Lunges in cadence (60 total lunges)

10 Jump Lunges in cadence (40 total lunges)

5   Jump Lunges in cadence (20 total lunges)

3 minutes of long slow leg stretches and then sprint to COT:

Galatians 6:14 May I never boast except in the cross of our Lord Jesus Christ, through which the world has been crucified to me, and I to the world.