QIC: Zebra
Pax: Manti, Space Jam, Glee, Blind Spot, Cat Scratch, Cake, Ari-Gold, Jeter, Acorn, Zebra
10 came out to Sparta for a Wall Climb workout full of scrapes, sweat, & busted knees! When Cake rolled in we knew it was 5:30am so we were ready to go. As we jogged out to stadium lot for warm up, Cat Scratch came in hot so naturally we were already a few minutes behind…
Warm Me up Kris:
Jog around stadium lot hitting 1 exercise at each corner consisting of 30 SSH IC, 15 Slow Merkins IC, 20 Mountain Climbers IC, 20 IWs IC
That Thing, That Thingggggg:
Wall of Sparta consists of getting with a partner and completing the following:
- Bear Crawl up Side Hill
- 5 wall jumps back and forth (3-5 feet), 10 Incline Merkins IC, Stadium Step Jog
- 10 Incline Merkins IC, 5 wall jumps back and forth (3-5 feet), walk to other wall
- 5 wall jumps back and forth (3-5 feet), 10 Incline Merkins, Stadium Step Jog
- 10 Incline Merkins, 5 wall jumps back and forth (3-5 feet)
- Side Bear Crawl or Side Crawl with feet on stadium down Side Hill
Rinse and Repeat with Derkins instead of Incline Merkins (We completed 2 rounds)
*This got pretty tough about half way through the first round
*Modifications included squats & lunges instead of wall jumps
MARY:
20 second rounds of:
- Flutter Kicks
- 6-inch holds
- 6-inch holds, shoulders off ground
- WWII’s
- SSH’s
- American Hammers
- Bobtail Crunches
- Bicycles (Cant remember F3 name)
RECOVER, RECOVER
Announcements: Mud Run Sept. 16
COT, Names, Blind Spot took us out with a good word
*Awesome group this morning pushing through some uncomfortable stuff; T-claps to all the guys that caught some stadium concrete on their legs; T-claps for Ari-Gold for busting his hump despite some “old man” knees.
1 Corinthians 16:13