• When: 08/07/14
  • QIC: Bulldog
  • The PAX: 

Track work with concrete blocks, what?


The Thang

35 PAX, no FNGs.

We moseyed to the track and circled up on the interior field.

Side straddle hops x15 IC, LBCs x15 IC, Arm circles x 15 forward then backwards x 15 IC, Flutter kicks x 15 IC, Big boy sit-ups x 15 IC, Merkens x 15 IC.  Then, we split into 5 groups and went to starting lanes on track.

Ones in lane 1, twos in lane 2, and so on.  ALWAYS stay in your track lane.  First person on each relay team sprints to first block at first track turn and does 40 shoulder presses with concrete block.  Then, sprints to second track turn and does 20 concrete block curls, then sprints to third track turn and does 10 chest presses with block, then return sprints to his team.  After first person on each team finishes their first station, then second team member begins and so on.  While team members wait, they did arm circles.  Team plank when finished.

Next track work with blocks will be core work.  First station is 40 LBCs with block.  Second station is 20 Russian twists with block and third station is 10 Big boy sit ups while pressing block to sky, then sprint back to team.  While team is waiting to go, do low plank.

Last track work with blocks will be leg work.  First station is 40 flutter kicks while static pressing your block.  Second station is 20 prisoner squats while holding up blocks.  Third station is 10 second static leg lift of concrete block, then return to team.  While waiting, team members do iron crosses.

Back to meeting point for Merkens x 15 IC



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