Q Seabass
Pax: Nugget, Vincent, Glen Ross, Deuce, Yogi, Soft Top, Seabass
Seabass has been working hard all year and particularly this spring at Football conditioning. His plan was to bring the pain to us.
COP
SSH IC
Imperial Walkers IC
Lap around the field
Thang 1
Seabass had set up 5 stations. Each station was completed 3 times
Station 1 Shuttle run between 3 cones
Station 2 back pedal to cone 1, sprint back, back pedal to cone 3
Station 3 shuffle side to side between 3 cones
Station 4 high step sideways over 4 coupons
Station 5 run outside cone 2, cut inside cone 3, sprint back around cone 2 and back to 1
Station 6 full length of the field sprints 4 times
This was harder than it looked. No rest in between stations.
Thang 2
Coupon work
10 reps squats w coupon
15 reps situps with coupons (YHC had to modify here)
20 reps presses
Thang 3
Traditional Jack Webb
At this point it was only 730. Seemed like we should’ve been done.
Headed over to the bball courts. There were 2 “players” on court one, so we headed through a cloud of smoke to court 2.
Time for some 3 on 3. Burpee basketball. Layup is 1 burpee, jump shot is 2 burpees, 3 pointer, you guessed it, 3 burpees.
We cut out a little early so we could head to the A Olympics.
COR, NOR, COT
Intentions were stated and I sent us off with a word of being better men
F3 Louisville 