Where: Jones Middle School (aka: Camp Willis, The Bear)
When: 01.07.19 at 0530-0615
PAX: Teach, Grovetucky, Fresh Prince, Brain, Rash, LaLa, Hack, Specimen
Things were looking like we’d have a skeleton crew until about 4 more PAX showed up right at 0530. Quick disclaimer on the move (for practice) as we took a mosey over to the track.
COP: We cirlced up on the pad at the Northwest side of the track.
Imperial Walkers ICx20
Cotton Pickers ICx13
Deep Lunge rotate to sky x3 sit back hamstring stretch – each side
Overhead Claps ICx10
Seal Claps ICx10
Air Press ICx10
25 Burpees OYO
With everyone nice and warm from burpees we took off for an Indian Run. Encouragement for each sprinter just happened on its own during the whole run. It was a beautiful thing. Not a single person asked how far we were going. Had it planned to just add a lap or 2 soon as someone asked, but not these guys… because it didn’t matter. They know we go until it’s over. We stopped at 2.5 laps at the pull-up bars.
– 3 Palm Forward
– 3 Palm Inward
– 2 One forward one in
– 2 more the opposite way
plank for 6 then lineup at stadium steps
Step ups in cadence
Step up, knee up, step down, lunge ICx10 each leg
REPEATO CIRCUIT 1
Inspired by Schembechler’s chasing of the dog runs at The Van Saturday we utilized the same format for some urban warrior training. Real world stuff like stopping run-a-way shopping carts in parking lots, saving a toddler from certain death headed toward a pool, catching your dog off leash. Real man stuff.
2 equal lines, both guys at the front of the lines lay face down.
Person in line #1 says go, gets up and starts jogging a 100m in front of the stadium steps
Person in line #2 has to do 5 hand release merkins, jump up and sprint to tag the other person before they get to the end of the stadium steps. Both mosey to finish the 100m then do 5 burpees together as the rest of the PAX completes the same behind them. Then REPEATO in the opposite direction. The goal was for each PAX to get 4 sprints in (8 trips), but we cut it early to mosey back to the pad for some mary.
Arms up crunch IC on the up x30
Heels to sky IC on the up x30
WWIs IC on up x30
Mosey back to the flag for 5 Moguls.
Name-O-rama & COT:
Brief words about accountability followed by Grovetucky taking us out in prayer. Always comforting to know guys are going to be there. Every time.