7 PAX!! No FNG @ #summervillesole
Warm-up: Happy Ankle (up/down/circle)
Running Man (each side) 10IC each side
Slow Imperial Walker Kicks 10IC
Jumping Jacks 10IC
The Thang: Speed Work: *do drills between 2 cones spaced about 20m apart*
Lay Sprint 4x
Speedy Arms 2x 20sec
Sprinter Sit-Ups 20SC
Spiderman Steps 10IC
Straight Leg Run
Turn Sprint 4x
Bicycle Crunch 20IC
Big Flutter Kick 10IC
4 Corners: *4 cones placed in corners to mark stop points. Run to each cone. At cone do 15SC assigned exercise*
Lap 1: @ corners 1 & 3 Small Arm Circles FWD @ corners 2 & 4 Small Arm Circles RWD
Lap 3: @ corners 1 & 3 Imperial Walker @ corners 2 & 4 Hillbillies
Tick Tack Toe: *PAX are divided into two teams. Board is constructed of 8 holla hoops roughly 20meters away from the teams. Each team has 3 colored cloths to mark their spot on the board by running to board and placing their cloth into a hoop. If the 3 cloths are on the board and there is no winner the next PAX runs up and moves 1 of their teams clothes to try to win before the other team does.*
Cool Down: 5min various stretches.
Devotion: There exists only one person who has the power to cast the deciding vote that will kill your dream…you!
Prayer: few moments of meditation/reflection.