Sprints, Sting, and other stuff

Strong showing of 13 men on a beautiful Saturday morning at the Bear.  Gander and I coordinated to bring a hodge-podge of exercises to the PAX – and did so quite flawlessly.  As the title suggests – the day was filled with sprints, Sting, and all kinds of other “stuff” guaranteed to bring some soreness in the near future.  As the clock struck 7AM – and two fingers squealing in on 2 tires – we jumped in.


SSH x 25

Imperial Walkers x 15

Cotton Pickers x 10

Wide Cotton Pickers x 10

Runners Stretch with Yoga pose – both sides

Crossover Leg Stretch

Shoulder/Tricep Stretch

Neck stretch

After a thorough warm up the PAX did an Indian run to the track in the back of the school for Part 1 of:

The Thang (part 1)

Today’s first session was all about sprints.  In a workout borrowed from our guest Q Bluegrass everyone lined up on the Goal line for the following

Sprint to the 10 Yard line – mosey to the opposite goal line.

Complete 1 Diamond Merkin and 1 Pull up and line back up.

Sprint to the 20 yard line – mosey to the goal line

Complete 2 Diamond Merkins and 2 pull ups and line back up.

Sprint to the 30 yard line – mosey to the goal line

Complete 3 Diamond Merkins and 3 pullups.  Line back up

We continued this pattern until the final full 100 yard sprint completing in total 45 diamond merkins and 45 pull ups.  After a quick water break – we moseyed to the Overhang for Gander’s beatdown

The Thang (Part 2)

We arrived at the overhang to some music blaring and hearts still pounding from the sprints.  Gander had designed a series of circuits performed by the Strongest Soldier Alive – Diamond Ott.

Round 1 – Roxanne

In tempo to “Roxanne” by The Police – the PAX held plank (or attempted to) for the entirety of the song (3:12).  Every time the word “Roxanne” was sang, perform a Merkin.  Every time “Red Light” was mentioned – a Plank Jack was completed.

Round 2 – Ott Box x 5

Ott Boxes – a variation of the burpee box jump with an over and back pattern (brutal)

Round 3 – Back Extensions x 20

Performed on top of the box – Partner A holds feet while other completes Back extensions.  Rotate

Round 4 – Iron Mikes x 20

Round 5 – Back Extensions x 20

Round 6 – Groiners x 10

Round 7 – Pelvic Thrusts x 25

We made our way to the wall for

Australian Mountain Climbers x 10

People’s Chair x 10

A slow walk/mosey over the front field for a modified Mary

LBC’s x 40

Box Cutters x 20

Announcements – Join McRib and Roboto for Sasquatch in Greenville

We closed in Prayer.

Happy Father’s Day to all the wonderful men in our group.

“He adopted a role called Being a Father so that his child would have something mythical and infinitely important: a Protector.” – Tom Wolfe

Wishing you all a blessed weekend!

~ Acolyte and Gander




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