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.