2.0 Relay

Warm Up

SSH x 10 IC

Mountain Climbers x 10

Merkins x 10 IC

Imperial Walkers x 10 IC

Gut Busters (Play Ghostbusters theme song, “Ghostbusters” are burpees and “I ain’t afraid of no ghosts” is plank jacks)

The Thang

Catch Me If You Can

Dad starts it off with 1 plyo Lt. Dan (jump squat, 2 alternating jump lunges) while 2.0(s) backpedals around the track. Once dad catches 2.0, switch until everyone makes their way around 1 time. Pick up the six once done.

Divide up into 3 teams

Team 1 was Noonan, Kramden, Acrobat (2.0), Ivory (2.0), and The Rip (2.0)

Team 2 was Aquaman, Offshore, PK (2.0), and Tiana (2.0)

Team 3 was Abu, Slalom, Baby Croc (2.0), and Messi (2.0)

Relay Races (Cones set up at 10, 20, and 30 yards)

Each exercise is its own race. Winner gets to choose the exercise for the losers to do (10 reps) while they perform Halleluiahs

• Piggyback – 30 yards down and back
• Fireman’s Carry – 30 yards
• Stone Carry (dads hold 40# KB, 2.0s hold 6 lb. med ball) – 20 yards
• Balance Carry (dads hold 40# KB bottoms up, 2.0s hold golf ball with spoon) – 20 yards
• Cartwheel – 20 yards
• Under and Over Leapfrog (2.0 goes through legs, dad hops over 2.0) – 20 yards
• Slam Ball Push (dads push 20 lb. slam ball, 2.0s push 6 lb. med ball) – 10 yards
• Wheelbarrow (dad holds 2.0s feet) – 10 yards
• Suicides – each PAX goes 10 yards down and back, then 20 yards down and back, then 30 yards down and back

Circle Up

Fire Drill 

Prayer Requests: praise for a great workout with lots of laughs

Announcements: New Year’s Eve Convergence tomorrow at Boyd Lee @ 530 to run or ruck.

New Year’s Day Convergence at Boyd Lee. There will be two options: @ 530 led by Abu and @630 led by Cold Cut

Moleskin: That was a lot of fun. Look for a 2.0 workout once a month in 2020. Too many benefits not too.