4 men braved the cold weather and go after it in the gloom this morning at SOT bootcamp. Here’s what went down:
Mosey to Track
Warm up — @ Track
- Circle up
- Side Straddle hop — 20x
- Dead man hang. C, L, R
- Copperhead Squats — 20x
- On your six,
- LBCs — 20x
- Heels to Heaven — 20x
- Alabama Prom Date — 20x
Thing 1 — Mile of Merkins @ Track
- Group Run
- 1 lap — 15 hand release merkins
- 2 lap — 15 hand release merkins
- 3 lap — 15 hand release merkins
- 4 lap — 15 hand release merkins
Plank for the 6, mosey to base of hill by buses
Thing 2 — DORA @ Base of Uphill
- Runner up the hill and back
- 100 — WWII
- 200 — Mountain Climbers
- 300 — LBCs
Mosey to Football Field
Thing 3 — Sprint/Suicides @ Football Field
- 25 yards — Bernie back
- 50 yards — Bernie back
- 75 yards — Bernie back
- 100 yards — Bernie back
Mosey back to school
Ring of Fire: PAX Choice of Merkin
- Hand Clap
- Wide Grip
- Triangle
Plank, hold regular, left hand/right hand high, drop to lowest point possible and hold. Recover
Thing 4 — School Doors
- Ran length of school stopping at random doors and PAX calling various exercises, set of 5 each time
Mosey to Flag
Thing 5 — Stretching
- Closing stretches
- L/R knee to chest
- L/R leg over body
- Dead Man Hang
COT — @ Flag
- Numbers & Names
- Announcements
- Grow Rick, sign up!
- Blue Ridge Half Marathon at the end of April. Small group of F3 committed, DM Yeehaw if you’re interested.
- Prayer requests
- Prayers for Wildcat’s sons procedure and upcoming Wildcat scan.
- Bring it in
