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)

 

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