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
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