4 Excited Men joined Dookie as the Q for a “Sporty” workout at Bon Iron, this included our F3 brother “McFly” who was down-range from Tennessee. Starting with an Indigenous People’s run as a warm-up, with a twist, it was run with a rugby ball that was passed to the back of the line and then sprinted to the front. If the ball was dropped, everyone does a burpee. There were 3 drops.
Warm-up: Side-Straddle Hops; Ukrainian Soldiers; Copperhead Squats; Mercan’s; WW2; Arm Circles; Mosey to playground.
Event 1: Mini-Dora: 50 Pull-Ups; 100 Mercans; 150 WW2. While the other person ran around the “mini” track. Mosey to basketball court.
Event 2: Free-Throw Sprints: Each PAX attempted a “free-throw”; if it was a miss, sprint the length of the basketball court and back. If made, you select an exercise for all to do for 30 seconds. 3 total rounds, a total of 3 baskets made…… There is room for improvement… Mosey to parking lot.
Event 3: Broad Jump Burpees across the parking lot, OYO. Harder than I thought….
Event 4: Once on the other side of the parking lot, the expansive field was our pitch for practicing our rugby punt/kicks. The rugby ball was booted as far as you can; then all sprint to ball; whoever gets to it first gets to decide the exercise, then try’s out their ruby boot across the pitch; repeat. Went 6 rounds.
Mosey back to the flag.
COT: Counterama; Numberama; Anouncements (Check Slack); Prayer Request’s (Tin Man’s Friend David recovering from fall; Belay’s Back still acting up; Pray for all Marathon Runners challenging themselves today).
**Special Thanks to McFly for joining the group this AM from Tennessee. Very cool to have your presence with us today!