Warm Up by transporting the sand parents to the closest bleachers on the lacrosse field, drop them and then one full lap around the lacrosse fields, circle up for some various standard stretches – nothing exotic.

MODIFIED FRANS:  (with sand parents) 21 Squat Thrusters + 21 Bent Over Rows using the bleachers as guides.  The proceed to 1 lap around lacrosse field.  15 Squat Thrusters + 15 Bent Over Rows then 1 lap.  9 Squat Thrusters + 9 Bent Over Rows then 1 lap.  Upon completion, transport the sand parents to the -zero- yard line on the football field.

SHOVE/DRAG IT!  (with sand parents)

a) Shove from 0 to 50 (no lifting always behind the bag) then run to the further 50 and back to bag.

b) Drag from 50 to 0 (no lifting always in front of the bag) then run 50 yards and back to bag.

Full lap around football field, then repeat the above.  Upon completion, run 5 minutes out on paved track and then return to collect bags and back to flag.

5 kms completed, rough work for some, harder for others.  We need to speak to C-4 about coffee cause the stories and talk after the COTs are getting very invigorating.