8 PAX!! No FNG @ #SummervilleSole
Knee Pull, Running Man, Imperial Walker Kick, Hacky-Sack, Hip Flexor, Leg Flexor, Leg Extensor, Plantar Flexor, Hip Extensor (from this link)
The Thang: Speed Work: *do drills between 2 cones spaced about 20m apart*
Lay Sprint 3x
Speedy Arms 2x 20sec
Sprinter Sit-Ups 10IC
Spiderman Steps 10IC
Straight Leg Run
Turn Sprint 3x
Push-Up 10SC *I walked around and helped with form*
Bicycle Crunch 20IC
Big Flutter Kick 10IC
Tick Tack Toe: PAX are divided into two teams. Board is constructed of 9 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 stretching
Devotion: Our dreams have no limitations except those that we place on them.
Prayer: Lead by Speedy, Thank you!