40s at The Spartan-October 18, 2017 for Dispatch

Eight came out in the dark 48 degree morning for more Dispatch field work.  The field was wet with morning dew.

PAX:  Dispatch, Rabbit, Choo Choo, Pothole, Milkman, Pyramid, Bagman, Elmer

 

Mosey from MBE parking lot to the front of the school.

 

  • Side Straddle Hops – 30
  • LBC’s – 30
  • Dips – 20
  • Side Straddle Hops – 30
  • Flutter Kicks – 30
  • Dips – 20

Mosey to MBE soccer field.

 

40’s and Bear Crawl:

 

Set 1

  • Run 10 yards and do 10 Burpees
  • Run additional 10 yards and do 20 Big Boy Situps
  • Run additional 10 yards and do 30 Merkins
  • Run additional 10 yards and do 40 squats, run back to the beginning

Set 2

  • Run 40 yards and do 40 squats
  • Run back 10 yards and do 30 Merkins
  • Run back 10 yards and do 20 Big Boy Situps
  • Run back 10 yards and do 10 Burpees

Set 3

  • Run 10 yards and do 10 Burpees
  • Run additional 10 yards and do 20 Big Boy Situps
  • Run additional 10 yards and do 30 Merkins
  • Run additional 10 yards and do 40 squats, run back to the beginning

Set 4

  • Run 40 yards and do 40 squats
  • Run back 10 yards and do 30 Merkins
  • Run back 10 yards and do 20 Big Boy Situps
  • Run back 10 yards and do 10 Burpees

Set 5

  • Bear Crawl 10 yards then run 10 yards
  • Bear Crawl 10 yards then run 10 yards, turnaround
  • Bear Crawl 10 yards then run 10 yards
  • Bear Crawl 10 yards then run 10 yards to starting line

Set 6

  • Bear Crawl 10 yards then run 10 yards
  • Bear Crawl 10 yards then run 10 yards, turnaround
  • Bear Crawl 10 yards then run 10 yards
  • Bear Crawl 10 yards then run 10 yards to starting line

Mosey to beside the MBE tennis courts.

 

Exercise:

  • Star Plank – Hold three two minutes

 

It was still dark but definitely warmed up by the end. All were covered in dew and grass clippings.

 

Announcements, prayer, and dismissal

 

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