The starting 12 of The Crick FC showed up for some light training. The US had made it through to the quarter finals. Now was no time to rest. We needed to stay strong and fit in case Coach Klinsmann called us in.
Here’s what we did:
Warm Up
(For the record, YHC pulled up on site at 6:59. Some people would be offended that Single Wide was jumping the gun and leading the PAX off for the warmup, as though I was late, or a no show. I, however, am not offended, but simply understand that the men were nervous about my return from the DL, and wanted a little extra time warm up. Fear makes people irrational.)
- Single Wide led the men on a run around the loop while YHC set up the cones and set out the soccer balls (more on these later)
- Single Wide, Mountain Climbers x 15
- Pass the torch to YHC
- SSH x 20
- Good Mornings x 20
- Windmills x 20
- Imperial Walkers x 20
- Standard Mericans x 15
- Sir Fazio’s x 15
- Reverse x 15
- Hold it………………………….Candlestick shares with the faithful a little humor…”Q: How do you eat an elephant? A. Open the fridge, take out the elephant and eat it.”
- Recover
First Training Session
- Jog to the upper training pitch
- Suicide Sprints, 3 stops down and back x 3
- Split up into teams of 3
- 1 man runs the suicide ladder (sprint down, back peddle back) all 3 stops while the other men plank it out
- Repeato until all men have run the ladder
Second Training Session
- Jog to the lower training pitch
- Teams of 3 gather around one of 6 cones
- 6 cones = 6 stations for each team to work through. They are:
- Standard Mericans
- Squats
- Soccer Ball Push-Ups (one arm on a soccer ball, the other on the ground, push up, roll the ball to the other hand, repeato)
- Air Squats
- Diamond Mericans
- Burpees
- Each team does AMRAP of each exercise at each station for 90 seconds
- After 90 seconds, YHC blows a whistle, switch to the next station.
Third Training Station
- Sprints and shots (with burpees for punishment and shame)
- Teams of 3 on the line, the other PAX do Mid-Morning Mary while they watch the show
- Each man on the team has a ball and dribbles down to the end of the field
- Then dribbles back to mid field, turns and shoots at one of the two goals
- If they make their shot, they rejoin the PAX
- If they miss, they owe us all 10 burpees
Only 2 men made their shots. Nobody tell Coach Klinsmann…
Fourth Training Station
- Stay on the lower pitch
- Two teams in each grid
- Play keep away with the soccer ball for 8 minutes. Keep moving. Work Hard. Wait for the whistle.
Cool Down Station
- Jog around the circle
- People’s Chair
- Pole Dancers (30 seconds/leg)
- Stretch
- People’s Chair
- Pole Dancers (30 seconds/leg)
Mary
- Right Leg Up Crunches x 20
- Left Leg Up Crunches x 20
- Freddie Mercuries x 20
- Jackknife x 15
- Poke the Hole x 15
- LBC’s x 50
COT
- Welcome to FNG Ringwald. This guy is not only young and fit, but he’s also unafraid of working out with butter beans like us. I fully expect him to be Qing soon. When he does, you probably want to stay home. It will be way too hard for you.
- Props to Spurrier for trying his hand at real futbol. I’m sure that you felt more awkward than you looked.
- Somebody tell Single Wide that we start at 0700, not 06:59. I need my beauty rest if I’m going to keep looking this good. Do you think this whole look just happens? It takes work, and you can’t rush it. I feel like you don’t even appreciate all that I do to make myself look good for you. A gentleman would wait. It’s like you want me to be perfect but don’t allow me the time to attain the perfection that you demand. I don’t even know who you are anymore. I think we should see a counselor.
- Candlestick took us out with prayer.
That is all.
