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Blue Falcon Workout

The BLUE FALCON WORKOUT - I call this workout the Blue Falcon Workout as it works best if you have a buddy to push you (or make you work harder because he/she is slower than you). Here is how it works. You have distance events and 100 repetition events to do as a team. While one buddy does the distance event, you do the 100 rep event – both cannot stop until both are finished with the 100 reps and 100m. Sometimes you will find you have to go farther than 100m if your buddy is not done with the 100 reps or you may have to add more reps if your buddy is not finished with 100m. Then you get to switch events. Both buddies do the distance and repetition event at each station. We set up each station on a football field and run 50m and back to the starting line where your buddy is doing the repetitions. We actually did this with 20 people and had 10 stations of two events so large group PT is pretty fun too. Arrange the events as you wish as there is no real easier way to mix and match distance and rep events. Here are the 10 stations if it is difficult to read: 1. 100m bear crawl / 100 burpees 2. fireman carry - 100m each 3. Stretcher carry 400m (150#) or farmer walk 50# 4. 100m overhead walking lunges / 100 KB swings 5. 100m sled tow or prowler push / 100 push press 6. 100m head carry (sandbag 40#) / 100 box jumps 7. 100m burpee broad jumps / 100 situps 8. 100m half log run / 100 flutterkicks 9. 400m hill run with sandbag (40#) / pushups - rest in plank 10. 300m shuttle run / 100 squats Enjoy Enjoy! Full body - Carries / Crawls: Run 1 mile easy Combo of Devils Mile and Sand Baby Murph Plus Distance Events 100m bear crawl 100m lunges OH carry (40#) 100m burpee jumps 100m farmer walk (40# each hand) 100m fireman carry 100m sled or prowler push / tow 100 rep events: 100 push press (40#) 100 pushups / non stop - rest in plank pose until done 100 situps (40#) 100 squats (40#) 100 KB swings 100 flutterkicks *add pullups as an option as well if you can do 100 pullups relatively quickly (less than 5-6 sets) 40# = 40lb sand bag or barbell / kettlebell Run 1 mile easy Created with Coach's Eye. Try it out: http://www.coachseye.com