The Bear – Back to the Track

10 men posted this beautiful morning for a workout on the track. With no FNG’s we got right to work with…

Warm-O-Rama
Windmills x 10 IC
SSH x 25 IC, 4CT
Cotton Pickers x 12 IC, 4 CT
Imperial Walkers x 12 IC
Leg Stretches
Downward Dog/Upward Dog

Thang
We Moseyed to side of the school where we found some benches to do some Dips 20 IC, 15 Box Jumps, OYO, Irkins 20 IC. We then resumed our Mosey to the practice field end zone where we selected partners. We started with 50 partner assisted upside-down Shoulder Presses or Pull Ups if the team preferred. (There was some confusion on the Q’s call for this exercise but it was quickly clarified.)
We then kept partners for the following exercises…
Merkins – 100 (Alternate with partner running to 50-yard line and back)
WWII – 150 (Alternate with partner running to 50-yard line and back)
Squats – 200 (Alternate with partner running to 50-yard line and back)
About halfway through this part of the exercise there was a series of loud noises emanating from a barnyard area adjacent to the track. The noise was so loud it startled several deer on the far end of the field. YHC was not exactly sure what was going on, but was informed that it had something to do with animal husbandry.

We then headed to the track where we split into a fast team and a slow team for some running. The teams started in opposite directions and at the completion of each lap we did an exercise. We completed 2 laps with 20 Merkins after each.

We then split into 3 teams for some 50 yard sprints.
2 50 yard races – 20 Lunges IC
2 50 yard races – 20 Toddler Squats IC (Special thanks to McRib for the demonstration.)
2 50 yard races – 20 Merkins
We then completed the Merkin Mile with the same team with each lap followed by 20 Ranger Merkins IC and 20 Werkins IC.  We then Moseyed to the covered area and after unsuccessfully attempting to recruit a freshly showed Ingrown, we did 50 Calf Raises, 20 Dips, 20 Derkins, followed by 50 more Calf Raises before Moseying to the front for…

Mary
Low Slow Flutter x 15 IC, 4CT
LBC x 30 IC
Various stretching exercises

Graphic Courtesy of Gander

Workout Graphic

COT/BOM
Closed with announcements and a short prayer. Appreciated the opportunity to lead today!

Leave a Reply

Your email address will not be published.