36 PAX including one FNG came together on a beautiful Saturday morning to knock out cone drills and get better.  Remember, pain is just weakness leaving the body…

Warm Up

• Burpees – 10
• Mountain Climbers – 25
• Side Straddle Hops – 25
• Jack Webbs – 10
• Freddy Mercury – 25

Mosey around Homewood Park track and end up at the Amphitheater

• Dips – 30
• Flutter Kicks – 42

Cone Drills

Set 1

• 1st Cone – Start Run
• 2nd Cone – 10 Merkins then run to next cone
• 3rd Cone – 10 Merkins then run to next cone
• 4th Cone – 10 Merkins then run to next cone
• 5th Cone – 10 Merkins then run back next cone
• 4th Cone – 10 Merkins then run back 4th cone
• 3rd Cone – 10 Merkins then run back 3rd cone
• 2nd Cone – 10 Merkins then run back 2nd cone
• 1st Cone – 10 Merkins then run back 1st cone, then backwards Plank

Set 2

• 1st Cone – Start Run
• 2nd Cone – 10 Big Boy Sit Ups then run to next cone
• 3rd Cone – 10 Big Boy Sit Ups then run to next cone
• 4th Cone – 10 Big Boy Sit Ups then run to next cone
• 5th Cone – 10 Big Boy Sit Ups then run back next cone
• 4th Cone – 10 Big Boy Sit Ups then run back 4th cone
• 3rd Cone – 10 Big Boy Sit Ups then run back 3rd cone
• 2nd Cone – 10 Big Boy Sit Ups then run back 2nd cone
• 1st Cone – 10 Big Boy Sit Ups then run back 1st cone, then backward Plank

Set 3

• 1st Cone – Start Run
• 2nd Cone – Bear Crawl to 3rd cone
• 3rd Cone – Run to 4th cone
• 4th Cone – Bear Crawl to 5th cone
• 5th Cone – Run to 4th cone
• 4th Cone – Bear Crawl to 3rd cone
• 3rd Cone – Run to 2nd cone
• 2nd Cone – Bear Crawl to first cone
• 1st Cone – Backwards Plank

Set 4

• 1st Cone – Start Run
• 2nd Cone – 10 Jumping Lunges then run to next cone
• 3rd Cone – 10 Jumping Lunges then run to next cone
• 4th Cone – 10 Jumping Lunges then run to next cone
• 5th Cone – 10 Jumping Lunges then run back next cone
• 4th Cone – 10 Jumping Lunges then run back 4th cone
• 3rd Cone – 10 Jumping Lunges then run back 3rd cone
• 2nd Cone – 10 Jumping Lunges then run back 2nd cone
• 1st Cone – 10 Jumping Lunges then run back 1st cone, then backward Plank

Set 5

• 1st Cone – Start Run
• 2nd Cone – Crab Walk to 3rd cone
• 3rd Cone – Run to 4th cone
• 4th Cone – Crab Walk to 5th cone
• 5th Cone – Run to 4th cone
• 4th Cone – Crab Walk to 3rd cone
• 3rd Cone – Run to 2nd cone
• 2nd Cone – Crab Walk to first cone
• 1st Cone – Backwards Plank

Set 6

• 1st Cone – Start Run
• 2nd Cone – 25 Raise the Roof then run to next cone
• 3rd Cone – 25 Raise the Roof then run to next cone
• 4th Cone – 25 Raise the Roof then run to next cone
• 5th Cone – 25 Raise the Roof then run back next cone
• 4th Cone – 25 Raise the Roof then run back 4th cone
• 3rd Cone – 25 Raise the Roof then run back 3rd cone
• 2nd Cone – 25 Raise the Roof then run back 2nd cone
• 1st Cone – 25 Raise the Roof then run back 1st cone, then backward Plank

Set 7

• 1st Cone – Start Run
• 2nd Cone – 10 Makhtar N’Diayes then run to next cone
• 3rd Cone – 10 Makhtar N’Diayes then run to next cone
• 4th Cone – 10 Makhtar N’Diayes then run to next cone
• 5th Cone – 10 Makhtar N’Diayes then run back next cone
• 4th Cone – 10 Makhtar N’Diayes then run back 4th cone
• 3rd Cone – 10 Makhtar N’Diayes then run back 3rd cone
• 2nd Cone – 10 Makhtar N’Diayes then run back 2nd cone
• 1st Cone – 10 Makhtar N’Diayes then run back 1st cone, then backward Plank

Mosey to the Amphitheater

• Dips – 30
• Flutter Kicks – 42

Grand Finale

• Burpees – 5
• Modified Merkins – 10

Circle up. Name o Rama.  Announcements. Prayer. Lead on 3.