My goal was to leave everyone worn out….simple concept….

Everyone took a F3 branded cinder block from the back of my Subie and headed to the track and deposited them at the 0 meter line.  Run to the 200 meterline and warm up with 20 SSH, 10 Wind Mills and other varied stretches.   From there the work out began.  Run to the 0 meter line and perform 10 curls, run to the 200 meter line and perform 60 air squats.  Repeat increasing the curls by 10 and decreasing the air squats by 10 until we reached 60 curls and 10 air squats.

Once completed, we performed the gassing finisher known as the Ninja 100 consisting of 3 rounds of 10 burpees, 10 mountain climbers (l/r=1) and 10 double squat jumps plus 10 more burpees at the end for a total of 100 reps.

At the end, everyone did not look like the pictured worn out grizzly, but they did get a good work out – much better than all the other slackers in the Kodiak who did not show up cause they were afraid to get out of bed.  For the rest of you goof-offs who were not in attendance – shame on you!