Great morning ITG with 11 other PAX to get a good sweat and burn at The Ranch. All veterans so we quickly jumped into it.
WARMUP:
Tennessee Rocking Chairs x 10 IC
Ti-Fighters each way x 10 IC
Willie Mays Hays x 10 IC
Mosey over to the “other” pool in The Ranch neighborhood that YHC has not used in quite some time. Its about a 6 minute mosey there and a 8 minute back at the end.
THE THANG:
Upon arrival to the other pool parking lot there are 12 cones, starting from one side and spaced about 10-15 feet apart to the other meeting in the middle of the pool complex entrance. At the entrance in the middle there are 2 whiteboards, each on opposite sides. PAX were divided up into 2 groups.
Group 1 started on one end and Group 2 the other to do the following, both groups would meet in the middle to complete the white boards for their respective sides.
SIDE 1:
Burpee at 1st cone, broad jump to the next, 2 burpees at 2nd cone, reverse lunge walk to the 3rd, 3 burpees at 3rd cone….continue alternating between the 2 modes of travel and increase by 1 burpee until you get to the middle 6th cone. Once the 6th burpee is complete that team PAX will go to their white board to complete the following:
20 x EACH
-Merkins
-Mountain Climbers (hard)
-Bird Dogs (hard)
-Merkins
SIDE 2:
Simultaneously on the other side of lot, Group 2 completes the same escalation of burpees through 6 cones but the mode of travel is bear crawls and crab walks. The Side 2 white board:
20 x EACH
-Squat Jumps
-Bonnie Blairs (hard)
-Lunge (hard)
-Squat Jumps
Once the 6 was in for both sides, teams mosey the long way back around the lot area to the other, swapping sides with each other to complete the routines noted above. Each team completed both sides and for the final round started again at one end and did Burpees x 2 at each cone with mosey for travel, this time for all 12 cones instead of just meeting in the middle.
Mosey back to the Flag as a group, not a race, encourage each other.
COT