9 Pax showed up for the maiden Q of Mr. Spurrier a Crick regular. As a bonus it was The Situation’s birthday, 47, so let the good times roll!! Great maiden Q and great work by all.
The Thang
Warmup
- Jog around to back of field
- Side-shuffle hop x20
- Good mornings x15
- Imperial walkers x20
- Mountain Climbers x15
- Sir Fazio Arm Cr. x10r
- Reverse Fazio x10
- Jog to Field
The Soccer Field
100’s, 60’s, 40’s down and back with same exercises on each end
- 10 Merkins + 10 Air Squats. plank, run repeat
- 10 Star Jumps + 10 LBC. plank, run repeat
- 5 Burps + 10 Russian hammers. plank, run repeat
- 10 Jump Squats + 10 Plank Jacks. plank, run repeat
That may not seem like a lot but it took 25 minutes.. no joke. Now that everyone is wiped out lets do some active recovery.
Mid Morning Mary (Torch to Kanye)
- Reverse LBCs x20
- Left Leg Pretzel Crunch x10
- Right Leg Pretzel Crunch x10
- Ankle Grabbers x20
To the Long Rails
- Spiderman up the long ramp
- Turn around and bear crawl down the ramp
- People’s chair until everyone catches up
- Repeato
- People’s chair o-rama
Mud run training
- Next we ran to the mid field.
- Crab walk to first cone, sprint to second, back peddle all the way back
- Sprint to first cone, bear crawl to second, sprint to fence, sprint back
- Lunge walk to first cone, bear crawl to second, sprint and parkor the fence, tag the ramp, sprint back (with a parkour on the way back)
- Lunge walk to first cone, bear crawl to second, sprint and parkor the fence, tag the ramp, sprint back (with a parkour on the way back)
To the Basketball court
- 1’s: 47 dips on the wall (Happy birthday The Situation)
- 2’s: 10 pullups, 10 Irkins, repeat until 1’s are done.
- Flapjack
- Balls to the wall x90
- Sir Fazios x15
- Reverse Fazios x15
Mary
- LBCs x10
- WWIIs x10
- Slow Flutter x10
- Freddie Mercuries x10
- Poke the hole x47 (Happy Birthday The Situation)
