• When: 2019-03-21
  • QIC: Splinter
  • The PAX: Insanity, McLovin, Welcome Week, Cesspool, Spot, Lugnut, PopTart, Mud Dawg, Oscar


Thunder Gets Spring ‘Ball Ready

Great to be at Thunder this morning with some awesome Pax, though YHC was told that numbers were low for the day, hmm. Anyway, in the spirit of spring football practices, YHC put the Pax through some traditional spring conditioning work. Not much was thought needed, just good ol’ memories from a washed-up walk-on.

Conditions: 49, perfect

The Thang

Warmup Lap w/ 5 merkins and 5 squats at each 100m

Line up at the Track curb with cones 25yds away

1. 300yd Shuttle Run (traditional football conditioning test, 12 25yd sprints for time)

Circle Up after the 300yd Shuttle
OYO
20 Sit-ups
15 Merkins
10 Squats
5 Hand Release Burpees
x2

2. 300yd Shuttle Run

Circle Up after the 300yd Shuttle
OYO
20 Sit-ups
15 Merkins
10 Squats
5 Hand Release Burpees
x2

3. 300yd Shuttle Run

Circle Up after the 300yd Shuttle
OYO
20 Sit-ups
15 Merkins
10 Squats
5 Hand Release Burpees
x2

Line up 15yds away from 3 cones about 10yds apart

360 degree quick feet around each cone x3, sprint 40yds to finish
360 degree quick feet around each cone x3, sprint 40yds to finish

Arrange cones at angles
LOW and SLOW Backpedal zig zag thru cones for 30yds, sprint 40yds to finish
LOW and SLOW Backpedal zig zag thru cones for 30yds, sprint 40yds to finish

360 degree Bear Crawl around each cone, sprint between x4, sprint 40yds to finish
360 degree Bear Crawl around each cone, sprint between x4, sprint 40yds to finish

Circle Up
Ab Circuit
10 Solo Iron Cross
20 2ct Flutter Kicks
20 2ct Russian Twists
x3 (feet should not come off the ground during each set)

Lunge-Lunge-Squat-Squat combo x5 reps
Lat Ext Merkins 4 R, 4 L, 4 Reg
x3

Back to COT

BOM: Splinter

Announcements:
– TAP for RA, and the service next week. See RA’s twitter (Keith Ellis) for details, donations going toward hopeful future adoption. Support your brother.
– TAP for Michelle, his wife, and family as she is recovering from a heart transplant. Help how ever you can, pray for her process of accepting the new organ, and the family of the donor.

– Shout out to Cesspool and Welcome Week for posting the day before the P200! Good luck to all our guys taking on the relay this weekend.