Saturday 9/16/17
PAX: Acorn, Messi (2.0), Cat Scratch, Pinky, Charlatan, Dunphy
Q: Dunphy
With flag planted, 6 PAX enjoyed some Big Lick Train Pull practice at Hidden Valley Middle on a beautiful Saturday morning.
Warm Up Mile: Begin running the 1/4 mile track and mix in along the way our warm up exercises…15 Merkins, 15 SSH, 15 Burpees, 15 Merkins, 15 Big Boy Situps, etc, until our warm up mile was complete.
We grab some coupons and gear and continue our run up the hill to the middle school football field…the round about way. Head down the spectator hill and tie the rope around the two sandbags. Each PAX one at a time pulls the sandbags up the (steeeeeep) hill. Rest of PAX perform the following, repeating until sand bag puller is done
Round 1: run to top of hill, 5 jump squats, run to bottom, 5 merkins
Round 2: run across field 5 burpees, run back 5 jump lunges
Round 3: jack webbs with bricks
Round 4: run to top of hill, 5 merkins, run to bottom, 5 jump squats
Round 5: 10 curls with bricks, 10 tricep ext with bricks
Next, the sandbag pull is across the width of the field and back, 100 yards…it might be flat, but brutal. Rest of PAX run across field and perform an exercise until sand bag puller is half way back, then try to beat him to the start.
Round 1: Burpees
Round 2: HR Merkins
Round 3: Big Boy Situps
Round 4: Jump Squats
Round 5: LBCs
After 2.0 Messi gets a shot at a single sand bag pull, we gather up the coupons for the return run to home base. Alternate run and walk with bricks or sand bag straight overhead.
Mary 1/4 Mile: Run around track, mix in flutter kicks, Big Boy Situps and 15 Burpees for good measure.
Great Saturday work fellas!