12 pax arrived for a humid morning at Rock City. Started with the standard disclaimer and an Indian run to parking opposite end of Pontiff.
warmup
- Arm circles x 15 each arm
- shoulder taps x 20
- Ricky balboa in squat position x 20
- Hillbillies x 15
- Self love x 15
Moseyed over to playground for Tabata of pull-ups, dips, squats, rows on swings (3 rounds) 40 seconds.
After completing this we made a short mosey to the football field for “The 300”. There were 4 cones spread on opposite sides of the goal line and opposite sides of the 50 yard line. This made for a 50 yard x 70 yard x 50 x 70 spread.
Instructions were to Partner up and then Bear crawl to each cone. Once reaching the next cone, each pair had a combination exercise to finish. The first partner would start exercise while other partner did 10 burpees. When pax 1 completes the burpees, pax 2 switches to his burpees and pax 1 does the other exercise until 75 are finished.
- Cone 1 – 75 wide grip merkins, partner does 10 burpees and then switch
- Cone 2 – 75 big boy sit-ups, partner does 10 burpees and then switch
- Cone 3 – 75 Carolina dry docks , partner does 10 burpees and then switch
- Cone 4 – 75 LBC, partner does 10 burpees and then switch
Unfortunately we only finished the first three cones so were not able to complete all 300 reps. Will definitely keep this one for future use with some slight modifications to make the timing work.
Finished off with the COT and intentions.
