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

 

 

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