Chinooks x 10 IC
The Thang : Multi disciplinary Murph/Sports Training
Station 1: Fitness Center 1
Murph – 10 Pull ups/20 Merkins/30 squats/40 LBCs – TWO SETS
Station 2: field exercises (lacrosse and soccer)
Split into two groups of five each with Q as the “wild card” rotating between both groups. One group gathered at one end of the lacrosse field facing the goal and the other group gathered at teh other end of the field and faced the goal.
three cones placed~10/15/20 yards from lax goals
Group 1 objective: kick the ball in the goal (field 1)
Group 2 objective: pick up men’s lax stick and throw ball in net (field 2)
– SWITCH from lax to soccer and vice versa after three turns per person
incentive to make a goal is to not have to chase the ball – sprint to chase it if you miss –
Conduct core /squat while team member is trying to make a shot at either end
if goals are made (easier exercises – in the grand scheme of things – :))
-Alternating shoulder taps
– Mountain climbers
-Core exercise of your choice
Penalty for missed shot: Team burpees if missed goal until next person makes it
It looked like group 2 did a lot more burpees than group 1!
Mosey around the school to the other fitness center.
Station 3: Fitness center 2
Murph – 10 Pull ups/20Merkins/30squats/40 LBCs – TWO SETS
Q called an Omaha to run sprints at this point…sorry about the fake shot that we were moving into Mary at that point…
Station 3: Parking lot for sprints
PAX: Bodett, Cecil, Compound, Everest, Jitterbug, Tea Party, Stage Fright, long Time, TPS, Huffy, Drizzle