16 endure the “Mustang Special” as F3 welcomes FNGs Corky and Zelda.

5/12/18

QIC Mustang

PAX  Corky (FNG), Pirate, Hammer, MoMo, Droid, Kaiser, Edison, Chief, Monster, Boot, Sub Prime, Grouch, Turnimus, Rudy, Zelda (FNG)

Basic leg and arm stretches

Run full lap

The Thang

Side Shuffle to the 50 facing school
15 Burpees on the 50
Side shuffle to the end zone
Run backwards to the opposite end zone

Plank

Side Shuffle to the 50 facing the opposite direction
15 Burpees on the 50
Side shuffle to the end zone
Run backwards to the opposite end zone

Plank

Run full lap

Knee Highs to the 50
15 Burpees on the 50
Knee Highs to the end zone
Sprint to the opposite end zone

Plank

Run a full lap

Bear crawl to the 20 + 10 merkins
Bear crawl to the 40 + 10 merkins
10 Burpees on the 50
Bear crawl to the 40 + 10 merkins
Bear crawl to the 20 + 10 merkins
Bear crawl to the end zone + 10 merkins
Sprint to opposite end zone

Plank

Run full lap

Sprint to opposite end zone
Side Shuffle to the 50
10 Burpees on the 50
Side shuffle to the end zone

Plank

Sprint to opposite end zone
Knee Highs to the 50
10 Burpees on the 50
Knee Highs to the end zone

Plank

Run full lap- Run to mid-point of track backwards, switch direction and complete the full lap
Plank

COT

Coffeeteria

 

Mustang