Spooky lead a group of determined men through the formerly proposed Army Combat Readiness Test (ACRT – Obstacle Course). The ACRT includes a 400-meter run, ammo-can carries, a high crawl, casualty drag, sprints, and several other movement drills. The following is a picture depicting the layout of the ACRT:
http://images.military.com/media/military-fitness/tradoc-revises-army-physical-fitness-test-image-001.jpg
The Thang:
Warmup: SSH x 40, imperial walkers x 20, arm circles x 11 forward and backward, Squats x 20, Merkins x 40.
Ran through the park for a 800 meter warm-up. Stopped at the start of the ACRT – Obstacle Course. Obstacle Course had the following stations:
1. 10 merkins then, Agility Sprint 60 meters weaving around cones
2. 10 merkins then, Drag a 180-pound bag of wood (“casualty drag”) around cones – 30 meters
3. 10 merkins then, Shuttle sprint with 35-pound kettle bells (“ammo cans”) – 4 round trips for a total of 120 meters
4. 10 merkins then, Bear crawl sprint around cones – 30 meters
5. 10 merkins then, 400 meter run
PAX completed all stations in the obstacle course then performed dips on benches while waiting to run the course again. Repeated four times. Plank it out until all PAX completed four trips through the obstacle course.
Ran to roller hockey rink. Performed suicides with center ice and goal-lines.
Next, it was time for Burpee Hockey. Two teams were brought to “center ice”. Two buckets of tennis balls were at center ice with hockey goals at each goal-line. Teams competed to throw tennis balls into the opposing teams goal from center ice. Before picking up a ball, PAX had to sprint to/from the side walls and perform a burpee. Then he could attempt to through the ball into the goal. One member of each team could serve as goalie. Goalies could also sprint to/from the side wall and then perform a burpee before attempting to block a single shot.
Ran back to start: no time for Marys.
Announcements for special Father’s Day workout on the following day.
The Thang:
Warmup: SSH x 40, imperial walkers x 20, arm circles x 11 forward and backward, Squats x 20, Merkins x 40.
Ran through the park for a 800 meter warm-up. Stopped at the start of the ACRT – Obstacle Course. Obstacle Course had the following stations:
1. 10 merkins then, Agility Sprint 60 meters weaving around cones
2. 10 merkins then, Drag a 180-pound bag of wood (“casualty drag”) around cones – 30 meters
3. 10 merkins then, Shuttle sprint with 35-pound kettle bells (“ammo cans”) – 4 round trips for a total of 120 meters
4. 10 merkins then, Bear crawl sprint around cones – 30 meters
5. 10 merkins then, 400 meter run
PAX completed all stations in the obstacle course then performed dips on benches while waiting to run the course again. Repeated four times. Plank it out until all PAX completed four trips through the obstacle course.
Ran to roller hockey rink. Performed suicides with center ice and goal-lines.
Next, it was time for Burpee Hockey. Two teams were brought to “center ice”. Two buckets of tennis balls were at center ice with hockey goals at each goal-line. Teams competed to throw tennis balls into the opposing teams goal from center ice. Before picking up a ball, PAX had to sprint to/from the side walls and perform a burpee. Then he could attempt to through the ball into the goal. One member of each team could serve as goalie. Goalies could also sprint to/from the side wall and then perform a burpee before attempting to block a single shot.
Ran back to start: no time for Marys.
Announcements for special Father’s Day workout on the following day.
Spooky
