Coach K is back!!

The Friday after the Sasquatch was the toughest morning to wake up all week, but as the “Q” I felt it was some what important that I make it in. When I got stopped by the train at 5:22 am I was think this ain’t going to be good. I rush up to the stadium to see the biggest Friday morning crowd wait on a “Q”, which included Coach K, who has been missing too many workouts. My plan for the workout was to start with the Round of Mary and see how many backward things we could do in 45 minutes.

Round of Mary

• Flitter kicks
• WWI
• dying cockroaches
• Rosalita
• American Hammers

Da Thang

• Run to the big pirate
• do 20’s of Dip, Merkins and WWI
• Do 20’s of Squats, Backwards lunge and WWII
• Next run to the hill
• Jacob’s ladder with Merkins, but the kicker is we ran backwards up the hill
• Did Jacob’s ladder again but replaced merkins with Squats
• Next we bear crawl down the hill
• At the bottom of the hill we did Balls to the Wall as everyone did a 10 count
• Next was a backwards bear crawl up the hill
• At the top of the hill we did people’s chair until every one did a 10 count
• Next we ran to the pirate again and did the same two sets of 20’s again
• Before we did another round of Mary we had time to hit the stairs
• At the stairs we did 5 rounds of running the stairs with 5 merkins at the bottom of the stairs each time.

Round of Mary

• Hello Dolly
• American Hammer
• Crunchy Frogs
• Fred Mercury
• Plank up/downs
• Jay Lows

COT

Prayed for Steamys Great Aunt, Judge Wapner Friend, Crack Corn talking church on Sunday and Papa Smurf

BoM

Coop Strong Run on Sept 17th

Spartan Race on Sept 10th

Adopt-a-highway on Sept 24th