Modified Killer B’s from 2019 IPC for Unity

December 31, 2019

WHEN: 12/30/2019
QIC: Hightower (F3 The Capital)
PAX: Hightower, Nickelback, Pusher, Nubbin, ToastMcQ, Buffay, Blistex, Halfback, Cortes, Brick, Mueller, Green Acres, Busch League, Milton

Warmup:
Fellowship jog to athletic field, then circle up for stretching. 30 cadence SSH, HillBillies, Arm Circles forward & reverse, downward dog calf, shin and hip flexor stretches. Followed up with Prancing Horses, karaokes, high knees, butt kickers and sprint.

The Thang: Killer Bees in Unity
Cones set 10, 20, 30, 40, & 50 yards.
Round 1: 10 burpees, 10 Bonnie Blair’s, 10 Big Boy sit-up. Then Broadjump 10 yards, rinse & repeat. Once we got to 50 yards, then BearCrawl back. Hold plank until all PAX arrive.
Round 2: 5 burpees, 5 Bonnie Blair’s, 5 Big Boy sit-up. Then Broadjump 10 yards, rinse & repeat. Once we got to 50 yards, hold plank until all PAX arrive. Then BearCrawl back together.
PAX jogged around field for active recovery by running Rickie Bobby style. Then circled up for Mary.

Mary:
Plank shoulder taps.
Flutter kicks.
Plank ski jumpers.

CoT:
The Wolf convergence coming on Feb 29.
Encouragement to be Disrupter in the New Year to help some Sad Clowns be better men.