Side-to-Side February 21,2018

69 Degrees with a slight breeze.  Perfect weather for 17 PAX to get better and start the day off right.  For entertainment we did a little front, back and side-to-side action on the MBE soccer field.  Good times had by all.

Special thanks to F3 Nashville’s own, Crawfish.  He made an appearance at the Vulcan and Spartan.

Warm Up

  • Burpees – 10
  • Mountain Climbers – 25
  • Side Straddle Hops – 25
  • Carolina Dry Docks – 25
  • Freddy Mercury – 25

Mosey to Amphitheater Steps

  • Bear Crawl steps

Mosey to MBE Soccer Field

Cone Drills

Set 1

  • Side to side from starting line to 1st cone, drop to ground and back up
  • Side to side to 2nd cone, drop to ground and back up
  • Side to side to 3rd cone, drop to ground and back up
  • Side to side to 4th cone, drop to ground and back up
  • Side to side to 5th cone, drop to ground and back up
  • Side to side from 5th cone to 4th cone, drop to ground and back up
  • Side to side from 4th cone to 3rd cone, drop to ground and back up
  • Side to side from 3rd cone to 2nd cone, drop to ground and back up
  • Side to side from 2nd cone to 1st cone, drop to ground and back up
  • Side to side from 1st cone to starting line, drop to ground and back up

Set 2

  • Side to side from starting line to 1st cone, 5 Merkins
  • Side to side to 2nd cone, 5 Merkins
  • Side to side to 3rd cone, 5 Merkins
  • Side to side to 4th cone, 5 Merkins
  • Side to side to 5th cone, 5 Merkins
  • Side to side from 5th cone to 4th cone, 5 Merkins
  • Side to side from 4th cone to 3rd cone, 5 Merkins
  • Side to side from 3rd cone to 2nd cone, 5 Merkins
  • Side to side from 2nd cone to 1st cone, 5 Merkins
  • Side to side from 1st cone to starting line, 5 Merkins

Set 3

  • Side to side from starting line to 1st cone, 5 Big Boy Sit-Ups
  • Side to side to 2nd cone, 5 Big Boy Sit-Ups
  • Side to side to 3rd cone, 5 Big Boy Sit-Ups
  • Side to side to 4th cone, 5 Big Boy Sit-Ups
  • Side to side to 5th cone, 5 Big Boy Sit-Ups
  • Side to side from 5th cone to 4th cone, 5 Big Boy Sit-Ups
  • Side to side from 4th cone to 3rd cone, 5 Big Boy Sit-Ups
  • Side to side from 3rd cone to 2nd cone, 5 Big Boy Sit-Ups
  • Side to side from 2nd cone to 1st cone, 5 Big Boy Sit-Ups
  • Side to side from 1st cone to starting line, 5 Big Boy Sit-Ups

Set 4

  • Side to side from starting line to 1st cone, 10 Lunges
  • Side to side to 2nd cone, 10 Lunges
  • Side to side to 3rd cone, 10 Lunges
  • Side to side to 4th cone, 10 Lunges
  • Side to side to 5th cone, 10 Lunges
  • Side to side from 5th cone to 4th cone, 10 Lunges
  • Side to side from 4th cone to 3rd cone, 10 Lunges
  • Side to side from 3rd cone to 2nd cone, 10 Lunges
  • Side to side from 2nd cone to 1st cone, 10 Lunges
  • Side to side from 1st cone to starting line, 10 Lunges

Merkins – 25

Set 5

  • Run to 1st cone, drop to ground and back up
  • Run to 2nd cone, drop to ground and back up
  • Run to 3rd cone, drop to ground and back up
  • Run to 4th cone, drop to ground and back up
  • Run to 5th cone, drop to ground and back up
  • Run to 4th cone, drop to ground and back up
  • Run to 3rd cone, drop to ground and back up
  • Run to 2nd cone, drop to ground and back up
  • Run to 1st cone, drop to ground and back up

Shoulder Taps – 25

Set 6

  • Side to side from starting line to 1st cone, 5 Big Boy Sit-Ups
  • Side to side to 2nd cone, 5 Big Boy Sit-Ups
  • Side to side to 3rd cone, 5 Big Boy Sit-Ups
  • Side to side to 4th cone, 5 Big Boy Sit-Ups
  • Side to side to 5th cone, 5 Big Boy Sit-Ups
  • Side to side from 5th cone to 4th cone, 10 Lunges
  • Side to side from 4th cone to 3rd cone, 10 Lunges
  • Side to side from 3rd cone to 2nd cone, 10 Lunges
  • Side to side from 2nd cone to 1st cone, 10 Lunges
  • Side to side from 1st cone to starting line, 10 Lunges

Finale

  • Side Straddle Hops – 25
  • Flutter Kicks – 25
  • Modified Merkins – 10

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

 

 

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