A Strong showing of 20 PAX at #Hurricanrana this morning to get worked by a couple of first timers. The PAX were expecting a lot of running but we stayed on campus to build a better burpee and work on our coverage skills.

Warm Up:

SSH x 50

GM x 10

LBACs x 10F

Imperial walkers x 20

fellowship lap of parking lot

WMH x 10

overhead claps x 50

merkins x 10

stretch oyo

fellowship lap of parking lot

The Thang:

Build-a-Burpee Workshop – each burpee rep includes the plank position exercises indicated

1. 1/2 burpee (10x)
2. Full burpee (5x)
3. 5x full burpee + 10x mountain climber
4. 5x full burpee + 10x mountain climber + 10x shoulder taps
5. 5x full burpee + 10x mountain climber + 10x shoulder taps + 10x plank jacks
6. 5x full burpee +  10x lateral walks + 10X of choice
7. 1/2 burpee (10x)

Ricky Bobby to back parking lot

DB Training camp- Partner up for a cone drill

1. Partner 1- backpedal to 1st cone, pivot and sprint to 3 cone loop, bear crawl around the cones, run back to start. Partner 2-  High knees while partner runs, hop high knee holds while partner crawls (2X)
2. Partner 1- backpedal to 1st cone, pivot and sprint to 3 cone loop, bear crawl around the cones, run back to start. Partner 2- Butt Kickers while Partner 1 runs and Air Dramas while partner crawls

Recovery exercise- 20 slow lunge walks

Mosey back to front parking lot

Mary:

1. Ring of Fire 3-count rotating thru plank/Nolan Ryan/Randy Johnson*
2. Heels to Heaven (20X)
3. Freddy Mercury (15X)

*FYI – The Ryan Express is the righty.  The Big Unit is the lefty

COT:

Welcome FNG Princess Cut

Prayers for families and teachers returning to school.