Back-Blast 09.05.18 – Marching Ants

strong-ants

AO: Camp Willis (aka – Jones Middle School)
PAX: Bootleg (RESPECT), Steak (RESPECT), Rowdy, Crossgrain, Ballbearing, Schembechler, Schrute, Ariel (FNG), Specs (FNG), Rash, Mogul, Tecumseh, Grovetucky, Hack, Chicken Little
QIC: Mariah

In a rush making sure we had enough coupons hoping we didn’t eat too much time getting to the track the disclaimer was not given = Q fail #1 (even experienced Q’s forget stuff, always take a few more minutes before arriving to make sure all the elements get covered), we had 2 FNGs present, luckily they weren’t loners and had wing men present. Mosey to far side of track, everyone claim a cinder block for the workout.

COP
SSH ic x 30
Imperial Walker ic x 20
Good Morning ic x 10
Cotton Pickers ic x 10
Sun Gods ic x 15 each side
Merkins ic x 15

The Thang
Spread out at base of stadium steps.
Plank Walk-Ups with hands on first step back to ground ic x 20
Dry Docks w/feet on first step ic x 10
Overhead clap ic x 20

Back to the blocks 100yd overhead arms locked walk.

The main event explained…
1 lap on the track 400m arms locked overhead cinder block carry. As soon as you’re fighting to bend arms or rest the block sit it down off to the right of the track and run back to the starting point to do 20 merkins, run back to your block 5 burpees, pick it up and keep walking until you have to sit it down again REPEATO until your lap is complete. When you’re done pick up the 6 and help with reps/carries/runs until everyone is done. Crossgrain made it all the way around without stopping. Most had to stop 3 times. There was a modification for guys with running injuries. They just had to sit down their block and do 30 merkins and 10 burpees then continue.

(Nearly Q-Fail #2 here. It’s dark and if guys sat the blocks all over the track there would have been injuries, luckily caught this one and shouted instruction at the last minute. When helping at the end we actually sat a block down near the end and Steak almost tripped over it.) If there was more time or if we did this again we’d probably do a shorter COP smoke the arms/core/shoulders some more prior and/or do 2 laps. Still, it worked pretty well for the timing creating balance between the strong and the fast. Everyone finished very close to the same time.

Put blocks away. 20 Mountain Climbers ic and mosey long way around track back to Flag for Mary.
Moguls ic x 6 (catalina, side plank right/left/merkin = 1)
American Hammers ic x 15
Flutter Kicks ic x 25
Recover for count off, name FNGs, name-o-rama.

COT
Schembechler took us out in prayer. Regretfully, I did not share any words today out of a rush to get back and honor the M. Always humbled to lead and I always learn something. Usually as a result of rushed planning. Always striving to put more effort into scaling things for all of the PAX, staying conscious of fall-outs during exercises to manage rep counts and keep things fluid. Though we test ourselves on occasion… this is a long game, and that means workout volume over intensity as our abilities grow over time. Modifications are always encouraged. Glad to see more guys coming more often.

YHC,
Mariah

 

 

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