(Posted on behalf of Iron Horse)
14 men joined the pre-game warm-up before the Final Four – – YHC’s mighty Badgers still in the hunt…..those pre-game jitters causing a bit of over-engineering of the first half of the Q.
Slow mosey around the track – stopping occasionally for various exercises….something along these lines
1. 8 Burpees OYO
2. 16 SSH IC
3. 8 burpees OYO
4. 16 IW IC
5. 8 burpees OYO
6. 16 groiners
7. 8 burpees OYO
Stop at Basketball Court:
1. Gasser to loosen up: free throw line, half court, free throw line, end line
2. Basketball relay:
One guy does 5 BBall merkins, each arm…then dribbles down and makes 3 shots, then 5 BBall merkins each side…then dribble back
While waiting, the others on the team the others on the team are continuously working through the following progression
– 16 Dolly
– 16 LBC
– 16 Flutter
– 16 merkins
– 16 squats
Good humor here as the combination of merkins and an overinflated basketball had the pax shooting 12% from the field.
Mosey to center of field and pair up for the Final Four – 4 Corners: (this is where the pre-game jitters and a few glasses of wine created an somewhat overly complicated Weinke – – apologies to the pax).
P1 stays in center doing rounds of 8 burpees, 8 squats, 8 merkins, 8 louganis
While P2 runs to corner of field and performs designated exercises:
· Corner 1: 16 CDD, 16 LBC
· Corner 2: 8 pull-up, 8 jump squat
· Corner 3: 16 wide merkins, 16 dolly
· Corner 4: 8 diamond merkin, 8 lunge, each leg
[Hand off Q to Sweetness]
Grab a rock of appropriate size and circle up
2 rounds of:
· Overhead press 20x
· Curls 20x
· Low Slow Squats 20x
· Side Tri-Rise 20x (10 each side)
Return the rocks and partner up:
P1: 100 yd suicide
P2: performs exercise until P1 returns, then flapjack.
5 rounds through:
1. Mountain Climbers
Group Sprints: (3 rounds, down and back)
P1: sprint 100 yds
P2: starts when P1 reaches other end
Mosey around track back to Parking Lot.
Fantastic weather this morning. Hard to stay focused in the hours before Frank-the-Tank Kaminsky and the mighty Badgers put a crushing on Kentucky. The level of chatter rising above mere mumble indicated too low an intensity on the first half of the workout (we’ll be sure to fix that next time), but Sweetness ended strong with the suicides and sprints for his virgin Q.
Some last minute subs still needed for the MudRun.
Sure to repeat before the BRR so sound off if you’re interested in either.