Rolf Park Black Ops (Rolf Park) – 2/4/18
then squats. Each runner went sideline to sideline, then rotated in and 2 other runners took off. 3 rounds of running for 1 each exercise, for 9 sideline to sideline sprints. Closed with all 5 doing a sideline run then 40 Merkins, all pushing until 6 finished. Repeato for flutter kicks and squats.
-21’s (all were on point)
-back to cones, 100yd dash then 10 Webb jacks. 25 yds to next cone, 10 Webb jacks. Repeato at each cone to 10, then did 10 burpees.
-21’s (all were on point)
-back to cones, 100yd dash then 10 Webb jacks. 25 yds to next cone, 10 Webb jacks. Repeato at each cone to 10, then did 10 burpees.
Mary: absolution (10), lbc’s (20), Outlaw (10 R/10 L), V-ups x 15
COT – Cor, nor, 6 (Flo)
2
YHC read one final Quote: remember, we are building a kingdom of Preparedness within which we intend other people to safely dwell. we know that fatigue makes cowards of us all. How can a man be much of a Leader if he gets smoked pulling his family’s luggage off the baggage carousel and carrying it to the minivan? What will a son learn from a father who can’t play catch with him in the backyard for more than five minutes without having to sit down?
Ended with BOM.
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