15 Pax with 1 FNG (Get’r Done) took part in some speed work coupled with Inter-coordinated muscle training aka Animal Exercise! As advertised, a fairly straight forward morning with a lot of great work completed…. Here is what we accomplished.


  1. various leg stretches to prepare for burst running
  2. SSH 30 IC
  3. plank stretches


  1. A-Skips
  2. Sprints
  3. Animal Exercise in sequence – 40 yards ( Dragon Walk, Bear Crawl, Crawl Bear, Crab Walk)
  4. Rinse and Repeat -3 times

Planks / Plank Jacks / Merkins for 6 to gather the Pax




High Dolly

Low Dolly

Monkey Burpees

Plank Hold

yada yada yada – Twas a blastūüí™

COT – Stage Fright Tclapps Brother



PAX: Wicked

QIC: 09/26/16