Captain Dans

dynamic stuff up and down the field, followed by static stretchiness to get warmed up.

Captain Dan’s – like Lt. Dan’s but he received a promotion with his new legs!Round 1: x4 lunges (1:1) followed by 1 additional plank jack for each set of lunges.
To the 50yd line, mosey back
Round 2: bear crawl (4 strides) followed by a sit through (1:1) after each set of crawls. Q Capped it at 10 sit throughs per set because it was pretty brutal towards the last 20yds.
To the 50yd line, mosey back
Round 3: lunges c/+2merkins every 10 yds
To the 50yd line, mosey back
Round 4: bear crawl x4 strides c/single burpee after each set.
To the 50yd line, mosey back
Round 5: Lt. Dan’s, two lunges + 1 squat
To the 50yd line, mosey back
Round 6: bear crawl to each 10yd (or was it lunges?) at each 10yd +5 Supermans.Just to get that final leg burn: Ring of Fire – each PAX takes turn with squat count and the rest squat hold (1-5reps, rest, 5-1reps)

CoP – 10 ct of LBCsx2, side crunch left, side crunch right, heels to heaven, American hammers, big bois, gas pumps, hip rock and raise

All in all, we completed roughly:
60-80 plank jacks
60-80 sit throughs
30 merkins
10-12burpees
20 squats + 30 more counting the RoF
55 Supermans
A crap ton of lunges and bear crawls

“Do unto others as you would have done unto yourself.” Practice empathy in all things – place yourself in other’s shoes and see things from their perspective. Stand up for yourself, of course, but treat others with dignity and respect. This is a life lesson we all need to continue to hear, but one specifically I’m teaching my kids about this week as we deal with some sibling fighting at home.