Q – Iceman
Pax – 16 Gypsy, Airplane, Peggy, Meter Maid, Matlock, Cochran, Valdez,Yogi, Little Jerry, Porkchop, Mamas Boy, Irse, Big Bird, Jitterbug, Nino, Iceman
Warmup – Jog the course – various Butt kicks, high knees. Etc
Turn 1 – The Oval
Turn 2 – The Pit
Turn 3 – The Crazy 8
Turn 4 – The Autocross
Turn 5 – Mary
Circle Up – Grass Grabbers, Plank stretches, Count off 5 teams
Key Goals –
1) Getting in/out of each of the turns as fast as possible
2) Stay together, work together as a team – motivate each other to get BETTER
3) Modify as needed (sometimes this means worker harder for some HIMs)
The Thang –
Turn 1 – The Oval
4 Box Drill –
1 x jog, Sprint, jog, sprint
2 x jog, Mario, jog, Mario
3 x jog, bounds, jog, bounds
sprint to next station
Turn 2 – The Pit
20 x step ups/box jumps
20 x dips
20 x cone jumps, ladder
sprint to next station
Turn 3 – The Crazy 8
High knee and butt kick straights, lunge the turns
sprint to next station
Turn 4 – The Autocross
2 push, 1 drives WRX 4L Turbo in neutral :-)(complete lap, parking break, sprint to next station)
Turn 5 – Mary
Alphabet, Boxcutter,Canoe/Boat, Dying Cockroach, E2K, Flutter or Q call
sprint to next station
COP – Burpee Webb with Air Press 1 to 4 ratio to 10 then we put the brakes on.
COT – Had a lot on my mind, lots of people to pray for in our Pax. Life isn’t easy and sometimes full of surprises. Outward reach is important but I took a moment of silence to pray for my own relationship with my M and my 2.0s. I went home to hug my M and the day got better – I love you guys!!! Ice Out!
F3 Louisville 