The Point Backblast – BOLT into Action

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


  • 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.


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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