Bada Bing coaches up the PAX.

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Light skip – “Deon’s” – Carioca – alternate every 25 yards, repeat for a full turf lap.

Start at goal line – jog 50 yards Knee Hugs, Jog 50 Cradles, Jog 50 Flamingos, Jog 50 Hamstrings, Jog 50 “open the gate”, Jog 50 “close the gate”, Jog 50 low laterals, Jog 50 Toy Soldiers

Start at goal line, lateral shuffle out 3 “steps” then turn and “go!” (to the 40) walk back and repeat (total of 4 reps)

start at the 200 meter start line on the track (staggered in lanes)… 2 x (3 x 200), diagonal walk between reps, full turf lap walk between sets

“4 corners strength” – push ups for 30 seconds, jog 50 clockwise to next corner Squats for 30 seconds, jog 50 CW LBC’s for 30s, jog 50 CW Carolina Dry Docks for 30s, jog 50 CW revers lunge for 30s, jog 50 CW V-Ups

Head to the 50 yard line bear crawl back to goal line – every 10 yards do a quarter turn clock wise

Stretch at goal line

Count-O-Rama

Name-O-Rama

COT

Coffee-O-Rama And fellowship!

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