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.