Last Saturday at The Crick was truly epic. We had car pushing, ruck carrying, crawl bearing fun-and that was all just extra credit before the actual workout. This week we acknowledged that epic is a once in a lifetime occurrence, or at least we hope, so we embraced the theme of Rugby 90s Rock as 3 Doors Down and Nickelback had the co-Q. In honor of this theme the workout backblast is broken down into a typical 1 hit wonder 90s song structure.

Opening Act: 3 Doors Down

Introduction: Warm-Up

Run around the block and back to parking lot (little less than 1 mile) – some straight, some backwards some karaoke.

Circled up for the following:

  • 20 count stretch all over
  • 25 – SSH with Jump
  • 20  – Ultimate Surrender  10 each leg
  • 25 –  Walking Merkins
  • 20 – Mountain Climbers
  • 10 – 5 count Burpee (slow)

Verse 1: The Thang

  • Dumbbells suicide race (rest of team plank, merkins, squats in rotation) repeato
  • Partner Push and Partner Carry

Pre-Chorus: The Wall

  • Balls to the Wall
  • Move ruck down the line during Ball to the Wall

Second Act: Nickelback

Chorus: Domino Running Rugby Drill

  • 3 teams, 2 lines facing each other across the field with 1 team on deck
  • Team with ball would pass down the line until they reached the end of field and passed on to new team
  • When teams were not running they did the following:
    • Merkins
    • Star jumps
    • Sumo squats
    • 20  squats to make up for dropping the ball twice

Bridge: Press up/Sprint/Alternate Arm Ball Carry

  • 1 person would sprint with ball and do merkins down the field to the 2nd or 3rd tree depending on how well one could count/ambitious they felt and spring back handing the ball off
  • Pax exercises while waiting
    • Merkins
    • Flutter kicks
    • Squats
    • American Hammers
    • Star Jumps
    • Burpees

Conclusion: Catch & Pass Under Pressure

  • 5 Line up diagonal
  • 2 lineup at ball and chase it as the ball passes
  • Merkins while Pax waited their turn and after they passed down the line
  • 10 burpees for 1 drop

Collision: 2 Player Scrimmage and Sprint

  • Under the arm push 15 count in pairs
  • Sprint
  • Flutter kicks

Mary

  • Homer to Marge 15x
  • Boat/Canoe
  • Scissors
  • American Hammers

COT

  • Prayer Requests
  • Ruck Walkabout announcement of 7pm meeting time tonight with Gopher to help his training, starting point Southpoint HH Gregg
  • Prayer by Nickelback

 

 

 

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