4 Quarter BD
AO: Jericho
When: 08/04/2023
QIC: Benny
PAX (3): Benny, Shag, Todd Doherty l F3 UMass
Warm-O-Rama:
Shoulder Taps IC x 15
OH Clap IC x 10
Smurf Jacks IC x 20
Hillbillies IC x 10
Grab a coupon and head to football field
The Thang:
Various Sets of AMRAP’s.
1st Quarter (7 minutes):
OH Press x 10
Derkins x 10
Goblet Squat x 10
Sprint 25 yards out and back
2nd Quarter (6 minutes):
Skull Crushers x 10
Curls x 10
1 leg deadlift x 10 (5 each leg)
Coupon Mosey 25 yards out and back
2 MINUTE DRILL – Burpees
Halftime – high knee March to 25 and back
3rd Quarter (7 Minutes):
Coupon Swings x 10
Coupon OH Calf Raise x 10
Bear Crawl 25 yards out and back
4th Quarter (6 Minutes):
Hand Release-Release Merkins x 10
Lion Kings x 10
Lunge Walk 25 yards out and back
Before the 2 minute drill, I let PAX know that our team was down by 6 but we had the ball. Everyone pushed hard and we got the ball into the endzone.
2 MINUTE DRILL – Mountain Climbers
However, in typical GA Tech fashion…we choked and we missed the extra point. Tie game… we are going to
OVERTIME.
Overtime (3 minutes):
Fireman’s carry coupon back
MARY:
Seated Flutter Kicks IC x 15
Hands up LBC’s IC x 10
COT:
Driveway to driveway event