In preparation for the Summer Olympics, 18 men reported to The Crick to test their skills in five track & field events. There were some impressive displays of agility, speed, and strength. There was also a few men who flashed incredible speed in the 4×100 relay races. They were just a blur as they ran past their competitors. (T-Claps for Nickleback and Vortex for tearing up the track.)
Warm-up exercises:
- Side shuffle hop, with Merkins 10x, 5x each, for four sets
- Plank Jacks – 15x
- Good mornings – 10x
- Sumo Squats – 15x
- Windmills – 15x
- Hillbillies – 20x (Courtesy of Van Der Beek)
- Sir Fozio Arm Circles 25x forward, overhead pumps – 15x, backward -25x (Mr. Slate)
Run to the rock pile. Pick a travel size rock.
Run to the sports field … rocks over our heads or out in front of our bodies.
Count off by 4’s.
Event 1: Suicides – As a team – Run 10, 20, 30, 40, 50 yards … with the rock.
Event 2: 100 meter dash. Team event – with rock. (Two guys on each end of the field … each guy has a rock.)
Event 3: Relay Race – Cones 20 yards apart
- 1st guy bear crawls to the first cone, 2nd guy crab walk, with his rock, to the second cone, 3rd guy gorilla hops , with rock, to the third cone, 4th guy runs, with his rock, to the starting line.
- Repeat until everyone has an opportunity for all four positions.
Event 4: Rock Toss. Each team member throws the rock … move down the field after each throw … cumulative total on distance.
Event 5: 4×100 relay race – Position a man in each corner of the track (With a rock) One time around the track. Repeat.
Cool-Down:
- 10 curls, 10 overhead presses, 10 rows
- 15 curls, 15 overhead presses, 15 rows
- 20 curls, 20 overhead presses, 20 rows
Part 2 – Birkenstock took over the workout
Event 1: Run to the basketball court
Event 2: Break into two teams – Perform four steps of upper body exercises.
- Variety of Merkins (Star, Wide Grip, Dirkens, Irkens)
- Pull-ups on the playground equipment
Event 3: Circle Up – Dealer’s choice on exercises
- Performed 10-15 reps of: plank jacks, box cutters, Freddie Mercuries, Homer-to-Marge, Burpees, LBCs, Spider Mans, Merkins, etc.
Name-A-Rama
Announcements:
- Mule Run – Kayne to send more information in an email
- Bull Run
- Mud Run in late April
Prayers:
- 3 Doors Down’s Uncle
