The Point Backblast – BOLT into Action

  • When: 2/2/18
  • QIC: Acolyte
  • The Pax: 420, Cuddy, McRib, Lil Wayne, Oz, Kevorkian, Mini Me, Plan B, Bitcoin, Unicorn, Bubble Guts, Cornfed, Acolyte (QIC)


The rain couldn’t hold back 13 determined men wanting to kick their Friday off with some Sprints at the Point.  A strong turnout with no FNG’s – we jumped right into it. This workout was partly inspired by a documentary I watched on Usain Bolt – arguable the greatest sprinter of all time with 19 gold medals in Olympic and World Games races.  Some of his world records are:

100 m sprint – 9.58 seconds

150 m sprint – 14.35 seconds

200 m sprint – 19.19 seconds

So for comparison sake- he can run end zone to end zone in under 10 seconds.  Our goal today to train a little bit like “Lightening Bolt” and improve our speed and endurance

Warm-Up

  • SSHx20
  • Imperial Walkersx20
  • Cotton Pickersx10
  • Wide Cotton Pickersx10
  • Michael Phelpsx10
  • Downward Dog – OYO
  • Upward Dog – OYO
  • Variety of Leg and Back Stretches

After a thorough stretch session we finished our warm up with a game of Catch Me If You Can.  We broke up into partners.

Partner A runs backward while Partner B completes a Sumo Squat then sprinting to catch his partner and trade off.  This was completed for 2 laps

Turn 1 – 1 Squat

Turn 2 – 2 squats

Turn 3 – 3 squats and so one until we reach 8 squats

With no breather we jumped into the next part of the workout for partner sprints

3 cones were lined up about 15-20 yards apart.  Original partner groups challenged each other for sprints.

Heat 1 – Butt Kicks to 2nd cone then an all out sprint to the last cone.  Repeat x 3

Heat 2 – High Knees to 2nd cone then an all out sprint to last cone.  Repeat x 3

Heat 3 – Mosey to 2nd cone then an all out sprint to last cone.  Repeat x 3

Heat 4 – everyone lines up and does an all-out sprint to last cone.  Don’t let man behind you catch you.  (Oz was hot on my tail the entire time.)

After a quick 10 count we mosey to the bridge wall for some:

People’s chair – 15 count per man x 2 (lowered to 10)

Balls to the wall – 5 count per man x 2 (increased to 10)

Ended the fun with repeating Heat 4.

We all jogged back to the gazebo for a quick round of Mary

LBC’s x 60

Boat/Canoe x 10

Superman/Banana x 10

Box Cutters x 20

Calf Raises x 100 (Cuddy request)

Monkey Humpers x 20

Great work today everyone.  Thanks for venturing out on a wet Friday to better yourselves.  Outstanding effort from each of you.

Announcements

Still lots of openings for Q signups.  If you are a first timer – you can co-Q with a veteran and we will make it happen!  Have a great weekend everyone.

~ Acolyte

 

 

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