The PAX arrived to an abnormally smaller group and had to be wondering what what is in store for them with so many QICs missing while away at ManCamp, errrr, GoRuck simulation. They quickly remembered The Thang from a week and a half a go, but with a few new twists.
Disclaimer
One FNG joined the fun
The Thang
Mosey to Track for warm-up
Merkens x 12 IC, Sprint to next corner of track
BBSUs x 12 IC, sprint to next corner of track
TTT x 12 IC, spring to next corner of track
Merkens x 12 IC, sprint to next corner of track
Flutter Kicks x 12 IC, sprint to next corner of track
SSHs x 12 IC (oh yeah, absolutely out of place) sprint to next corner of track
IWs x 12 IC, sprint to next corner of track
Arm circles x 12 IC, F/B; Mosey to practice field and line up on goal line
Squats x 12 IC, sprint to 50 Yard Line, LBCs x 12 IC, sprint to opposite goal line & recover
Introduction to the Merken line on blocks: (30 blocks lined up on goal line shoulder-width apart and the PAX “merken themselves” down the block line). This was a real smoke show about 20 minutes into the Q.
Everyone grab a pair of bricks.
1 minute brick curls, recover for 20 seconds
1 minute tricep extensions with bricks, recover for 20 seconds
1 minute shoulder presses with bricks, recover for 20 seconds
1 minute iron crosses with bricks, recover for 20 seconds
Everyone grab a block
1 minute chest press with block, recover for 20 seconds
1 minute block curls, recover for 20 seconds
1 minute block squats, recover for 20 seconds
1 minute block swings, recover for 20 seconds
1 minute rest
Alternating lunge with block to 50 yard line; right hand curl carry block to 25 yard line, then switch to left hand and carry to goal line; recover
Sprint to opposite goal line and recover; partner up, two person to a log, one group had three for the super log
Alternate partner log flip to opposite goal line; recover; grab block and 1 minute chest press with block; recover
Right hand block carry to 50 yard line, switch to left hand and carry block to goal line; recover
Sprint back to logs; alternate partner log flip back to other goal line; recover
Place block in front of you, 1 minute block tap alternating feet moving right and back to the left
1 minute LBCs with block; 1 minute shoulder press with block
Mosey to 50 yard line where the Graveyard PAX were introduced to “The Charmer”
Thank to Kings of Leon for providing the tunes for this cardio blast of 3 minutes. Everyone else will just have to ask what The PAX had to do or hope you get it the next time Bulldog Qs.
It was fun guys. Bulldog out………