HIMS
1 Lumbergh (R)
2 Miranda
3 Sewanee
4 Side Swipe (R)
5 Half Chance
6 Pipeline
7 Boy RD
8 Lightfoot
9 Porkchop
10 Bunsen
11 Water Wings
12 D-List
13 Peach Pit
14 Flexseal
15 Maytag
16 Montezuma
17 Viking
18 depends (Q)
THE INTRO
Disclaimer & Warm Ups
THE SET UP
Set up cones for 120 yards… 20/40 means 20 seconds to make it down, 40 seconds to make it back
THE THANG
Rounds (Start each round of 20/40 runs together but exercises are on your own… have HIMS turn around after 20 seconds if they do not make it all the way down… if HIMS take a 20/40 run round off encourage 10 boyos as a trade off)
1 20/40… 20 merkin, 40 LBC
2 20/40… 20 curls, 40 hammers
3 20/40… 20 overhead press, 40 flutter kicks
4 20/40… 20 bench, 40 pretzel crunch
5 20/40… 20 skull crushers, 40 pretzel crunch
6 20/40… 20 BOR, 40 Freddy mercs
7 20/40… 20 1 arm BOR, 40 mt climbers
8 20/40… 20 1 arm BOR, 40 heel taps
9 20/40… 20 coupon swings, 40 gas pumps
10 20/40… back to flags
THE JAMS
QUOTE
My quote should have been from Gone in 60 Seconds… “A brother’s love is… a brother’s love.”
F3 Louisville 