The Brotherhood!

Circle Of Pain:
In reflection of it being both my VQ and BQ as well as the start of the magnificent 6-Nations Rugby Championship we started this weeks COP with an introduction to the principles of the game of rugby and linked it to one of our key guiding lights of “Leave no man behind; but leave no man where you find him”. There was a big focus on working together as a team and encouraging the hares to run back for the tortoises. Pre workout warmers and post workout refreshments had a 6-Nations (English, Irish, Scottish, Welsh, French and Italian) offering.
Disclaimers:
I am not a professional.
You are here of your own accord.
Modify as necessary.
Push yourself don’t hurt yourself.
Everything I tell you to do is a suggestion.

Warm-A-Rama:
2 laps jogging and passing a rugby ball down two lines; when at the back, run to the front
Warm-Up Exercises:
Arm Circles
Side straddle Hops
LBCs
American Hammers
Forward Lunges
Mountain Climbers

The Thang:

The Beast – Sprint but run back to bring the last men home:

Burpees
WIIs
Merkins
LBCs
Squats
Side Straddle Hops

Poles – Core:

Flutter kicks
Freddie Mercury’s
Heels to Heaven
Hello Dollies/Lo-Lites
Planks
LBCs

Teams of Three:

Jog
Step Ups
Dips

Circle Of Trust:

Count-o-rama
Name-o-rama
Announcements
Shout-out/words of wisdom
Closing prayer

Playlist:

Ruby – Kaiser Chiefs
I Predict A Riot – Kaiser Chiefs
Sheriff Fatman – Carter USM
Smells Like Teen Spirit – Nirvana
Wonderwall – Oasis
Alive – Pearl Jam
Def. Con. One. – Pop Will Eat Itself
Loaded – Primal Scream
Common People – Pulp
Panic – The Smiths
I Am The Resurrection – The Stone Roses
Bitter Sweet Symphony – The Verve
Don’t Let Me Down – The Wonderstuff