Saturday, March 26, 2011
The Roof is on Fire!
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Warm up: 400 m run--
-10 squats at the 100
-10 push ups at the 200
-10 split jumps at the 300, then
2 rds of 5 pull ups & 5 kte
Workout:
Teams of 1 (partner w/ similar fitness level)
8 min AMRAP at #'s 1, 2, 3
#1 BACKDRAFT
sprint to tire
5 tire flips (sprint to arrows)
5 swints 55#/35# (sprint to tire)
5 tire burpees
sprint to arrows (tag partner)
#2 MAN ON FIRE
10 of ea: push ups, mtn climbers, back x, sit ups, squats
#3 FIRESTARTER
7 of ea: db bench press, db renegades, goblet squats, ring dips
#4 CHARIOTS OF FIRE
1 mile run alternating every 400 m
#5 OPTIONAL FINISHER
2 rope climbs, 5 thrusters 65#/45#, 5 pull ups, tire drag, 5 sledge slams, *1 beer:)
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Well, we surely had some "excitement" here at CF Jaguar the last couple of days. Started off with a fire Friday night which was valiantly put out by Coach Kevin after calling 911 to which 4 firefighter trucks immediately responded along with the police and EMS. Yes, I feel protected and am very thankful for the awesome job they all did. While I was at the Stairclimb on Sat. and Coach Kevin was covering (do I see a pattern here?) 911 was called again as a knee popped out. Fortunately the situation was resolved and they did not need to come to the rescue this time.
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Seems there was also a bloody gash in the hand of one of our CF'rs and band aids were at a scarcity. Not sure our first aid kit has ever gotten this much use.
And what pray tell, is with the beer? i.e. grains. Seems that while the cat's away, the mice do play. . .