The Fortress (Grace Church) – Mike Niese

Game time field conditions = 22°/9° windchill with snow flurries

Warm ups:
>Motivators -start at 7
>Windmills (10 count)
>Chain breakers (10 count)

Beatdown = Exercises associated with football routes. 5 min at each route/station.

Corner Route:
>4 Cone drill w block – block lunges, gorilla hops, walk backwards, gorilla hops.
>Merkins while waiting

Hook & Ladder:
>run route, come back through wood plank ladder (double steps)
>BBSU while waiting

Wheel Route:
>tire flips (individual or teammate)
>block squats while waiting

Quick Out:
>15 Imperial Blockers (2is1)
>15 Wojo squats, start over

Post:
>Run to "post" and back
>10 Grave Diggers (2is1)
>5 burpees, start over

Curl Route:
>100 block curls

Competition: split into two teams, OSU fans vs Michigan/others.
>each tram ran 3 pass routes, 2 times through the rotation
>2pts for catch, minus 1 for drops
>most points win

Losing Team: runs
Hot Route – All Fly!!!
>wind sprint to a tree and back

Q= Gold Star

PAX:
Belding – Down Ranger
Coconut
Tarnished
Badger
Binford
Piggly Wiggly
Deliverance
Phat Thor
Chapstick