Time to time…I bring out things that helps with the training. Things the group don’t get to see our work on that much but this morning, it was time. A hungry group of 14(that is what the hawk that checked yes out the entire time thought) came out and heard that something was going to happen, did not know what.
For starters… There’s another group that I saw for the first time there so we moved to the lower basketball court for WARMARAMMA (SSHs, Imperial Walkers, Ukrainian Soldiers, Helicopters, Cherry, Merkins, LBCs). We also did an easy full suicide round to help get warmed up. After that, we headed to the baseball field for the beginning
First part consisted of sandbag bear crawl drags (50 pound sandbag pulling it up using every part of the body). Everyone else was spaced at every other pole doing pole smokers then at the end heels to heaven. After you hit the person, bear crawled to the next empty spot, at the end those who were tired switched to lunges. We went foul pole to foul pole ounce everyone finished, took off to a spot not used before
the trail near the nature center parking lot(a little area that was set up for a triple check: step ups, tricep dips a little run down and back. After that venture to the parking area near the back part.
i believe I may be the first to create a triple station triple check (3 spots with triple checks at each one). Part 1: battle ropes, swings, Mario skips down and back. Part 2: sandbag lifts to shoulder(80 and 100 pound bags to choose from), KB pull thrus with a Merkin after each one, run down 10 toe taps bernie back. Part 3: Rainbow ball slams, partner tire tosses, jump rope(choice of 50 with a regular rope, 25 with a 5 pound rope, 15 with a 10 pound jump rope(yes I own one). Once everyone was able to get in some work, a little time left
A four corner escalator/deceleration 10 Merkins, 20 plank jacks, 30 2-count flutters, 40 squats. After that a short break, then do the whole thing, at each corner drop one part. Once we finished, a final push a quick 15 rep burpees from one side baseline to another(start at 5, run across then do 4 etc). With a minute left, run to the flag where we finished
Numbers, call outs, announcements and prayer(for Big Rig’s friend Rico and Rodeo Clown’s mom) to close things out.
Still have time to sign up for GROWRUCK, I have a goal since Rugged Maniac is no more, get a lot of people out there to do a Spartan or another like race that I can find. If Spartan is the choice, I have codes for 20% off a Spartan which helps. Have a good one see you next time
