Headfake

Posted on behalf of Fruit of the Loom

9 in the Pax this morning at Combine.  Small but feisty bunch.  It was a nice cool autumn morning and we got on with the program at 5:30.  Here is what we did:

Circle on the b-ball court

  • 20- SSH
  • 20 Windmills
  • 10 Burpees
  • 1 round of air raids
  • 20- 2-hand swing
  • 20 – Goblet squats
  • 20 – High pulls

To the fields [editor comment: KC not happy with this headfake by Fruit of the Loom.  Hence the title.]

  • 20- SSH
  • 10 Burpees
  • 20- 2-hand swing
  • 20 – Goblet squats
  • 20 – High pulls
  • 15 yard bear crawl then 20-merkins
  • 15 yard bear crawl then 20-merkins
  • 15 yard bear crawl then 20-merkins
  • 15 yard bear crawl then 20-merkins
  • Sprint 50 yards and back 100 yards
  • Plank RHU, RLU, LHU, LLU, regularrrr
  • Sprint 100 yards
  • Wash , Rinse , Repeat 3 times subbing 50 sprint for 100 yard sprints.
  • Audible out of the 20 merkins to 10 🙂 .

To the Wall

  • Air presses – count up to eight and count down to one.

Back to the field

  • 20- SSH
  • 10 Burpees
  • 20- 2-hand swing
  • 20 – Goblet squats
  • 20 – High pulls
  • 15 yard bear crawl then 10-merkins
  • 15 yard bear crawl then 10-merkins
  • 15 yard bear crawl then 10-merkins
  • Sprint 50 yards and back 100
  • Plank RHU, RLU, LHU, LLU
  • 20- 2-hand swing
  • 20 – Goblet squats
  • 20 – High pulls
  • 15 yard bear crawl then 10-merkins
  • 15 yard bear crawl then 10-merkins
  • 15 yard bear crawl then 10-merkins
  • Sprint 100 yards and back.

COT – Kicking Chicken has a Peru Trip plans for any F3 guys.  Leaving 1/26/18.  I went last year and it was a great mission trip.  Life Changing for me, looking forward to going back. If this is something you have an interest in text me 704-201-4294 or contact “The Chicken”.

 

Hope you got a little of what you came for.  Nancy Drew thanks for letting me captain the ship for the morning is was a lot of fun.

 

PS: Sorry for the 4 min overrun on time. Rookie mistake.

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