BACK-BLAST 03.31.18 – No Man Left Behind

WHERE: The Van (aka: Griggs Reservoir Park)
WHEN: 0600-0700
PAX: Grovetucky, Wildebeest, Rash, Brain, Francis, Teach + Murphy
QIC: Mariah

YHC cruised down the river road to find the Pax doing SSHs as it was precisely 0600 (I had stopped to drop off cones and some sandbags a quarter mile away for games to play). Their cadence was 60 when I got out of the car. Ha, they looked a little fresh for that. They had actually started when they saw the headlights. I took the hint though and got us going. So…

Mosey down near the park entrance in the road for some COP.

LONG COP
SSH ICx35
Merkins ICx20 (40reps)
Sun Gods ICx10 each side
Dry Docks ICx12
hold positions for Peter Parkers ICx20
Shoulder Blasters – Series of arm raises in sets of 10. See HERE

Series of Thoracic Spine muscles and shoulder flexibility movements…
1.) Cat dog stretch on knees slowly moving knees further from hands until arms are fully extended (like down dog on knees driving hands overhead back as far as possible)
2.) In final position from above turn right palm up and lift as high as possible x10 each arm.
3.) Spine twist. Same position as above – right arm behind head trunk rotation open to sky and back down IC x 10 each side.
4.) Squat with palms on ground. Keep palms on ground with heels down bottom of squat sitting tall as possible with chest up butt down. On up command keep palms down raise butt (like a monkey humper) and back down. IC x 15
5.) Still focused on heels down, slow side lunges, down right back up down on left IC x 25 slow count.
6.) Lunging spine twist. Hands in prayer position do a deep lunge right leg place left elbow over knee for leverage and do trunk rotation open to sky. IC x10 each side.
…recover with concrete glutes.

Mosey to lit parking lot by entrance for a couple of partner circuits.

Circuit #1 – Casualty Drags (remember the no man left behind thing?)
Pair off with similar body weight partners.
Course is approximately 12 parking lot spaces +/- 75yds.
Halfway point are cones.
Partner #1 and #2 do 10 jump squats
#1 runs to half point does 10 burpees. #2 bear crawls to half point.
#1 runs back to start point does 10 more jump squats. #2 continues forward doing crab walks to finish point and planks if there’s time.
#1 runs full length to finish point, does 10 burpees then both partners go laterally to grass area. #1 drags #2 to half point (casualty drag is done with #2 sitting on ground dragging heels. #1 bear hugs #2 lifting from under arms and back peddles)
…rest/repeato switching roles

Circuit #2 – 3 Stations

STATION 1 – Sandbags (60lb and a 20lb)
Station 1 is the timer for this circuit. Rotate all station once both partners complete station 1.
Partner #1 using 60lb sandbag – burpee, jerk to chest, squat, throw bag down and repeat x5 then press andbag to shoulder carry on back up hill and back down.
Partner #2 using 20lb sandbag – hold in arms do 20 squats then walk backwards up hill and back carrying sandbag.
… repeato – switch

STATION 2 – Bear Crabs
Both partners starting at mid point of circuit #1. Bear crawl to start point, run back to mid. Crab walk to end point, run back to mid.
… repeato until Station #1 announces completion.

STATION 3 – Star Jump Runners
Both partners start at mid point same as circuit #1. Do 10 Star Jumps run to start point and back to mid. 10 Star Jumps, run to end point back to mid
… repeato until Station #1 announces completion.

Sandbag Indian Run
Once everyone had completed each station we gathered cones and sandbags for Indian Run back to Flag. Heavy Sandbag with person in front, lighter sandbag person #2, cones at back of line. Hand cones forward and run to front take heavy sandbag so leader can take lighter sandbag. Do this on the run/jog. We gave each leader a 20 count running with the sandbag before sending the sprinter to the front.

COT
We had 1.5 minutes left and got in a set of American Hammer IC x30.

Everybody worked. Always fun mixing things up a little. Wildebeest took us out in prayer and we headed to coffeteria after Teach timed the perfect selfie with the water in background, moon + rowboat passing.

YHC,
Mariah

Author: f3 Columbus

Comz

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