PRE-BLAST 10.2.17: THE LONGEST YARD

The Mean Machine (Original) Quad

AO: Camp Willis

Time: 05:30 – 06:15

QIC: Bumper

Who: “Mean Machine” wannabes

Side Straddle Hop x 10
Cotton Pickers x 20
Teach Can Openers both legs
Abe Vigodas x 15
Flamingos – both legs hold 15 seconds

Walk to field:
While walking
– Sun gods Fwd
– Sun gods Bkwd
– Overhead Clap
– High steps

Assemble at Goal Line:

Lunge to 10 YL
Lunge back to Goal Line
Lunge to 10 YL
@ 10 YL – 10 Merkins / Plank until all finish

Squats – 1 yd intervals advancing to 20 YL
Squats – 1 yd intervals back to 10 YL
Squats – 1 yd intervals advancing to 20 YL
@20 YL – 20 WWI’s / Leg lift untill all finish

Bear crawl to 30 YL
Bear crawl back to 20 YL
Bear crawl to 30 YL
@30 YL – 30 Merkins Alt Shoulder Taps / Plank until all finish

Lunge to 40 YL
Lunge back to 30 YL
Lunge to 40 YL
@40 YL – 40 American Hammers / Leg lift until all finish

Squats – 1 yd intervals advancing to 50 YL
Squats – 1 yd intervals back to 40 YL
Squats – 1 yd intervals advancing to 50 YL
@50 YL – 50 Merkins / Plank until all finish

Squats – 1 yd intervals advancing to 40 YL
Squats – 1 yd intervals back to 50 YL
Squats – 1 yd intervals advancing to 40 YL
@40 YL – 40 American Hammers / Leg lift until all finish

Lunge to 30 YL
Lunge back to 40 YL
Lunge to 30 YL
@30 YL – 30 Merkins Alt Shoulder Taps / Plank until all finish

Bear crawl to 20 YL
Bear crawl back to 30 YL
Bear crawl to 20 YL
@20 YL – 20 WWI’s / leg lift until all finish

Squats – 1 yd intervals advancing to 10 YL
Squats – 1 yd intervals back to 20 YL
Squats – 1 yd intervals advancing to 10 YL
@ 10 YL – 10 Merkins / Plank until all finish

Lunge to Goal Line
Lunge back to 10 YL
Lunge back to Goal
Recover

Two Minute Drill (time permitting)

Walk back to Flag
While walking
– Sun gods Fwd
– Sun gods Bkwd
– Overhead Clap
– High steps

@Flag
Cotton Pickers x 10
Calf Stretch 15 seconds each
Arm stretch above head 15 seconds each
Arm Stretch front 15 seconds each

Finish

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