Spring Flowers bring FNG’s

Spring Flowers bring FNG’s

We are happy to see 5 FNG’s join Commitment over the last 3 weeks.  Hopefully we can continue to grow as the warmer weather comes back.

7 men started their weekend off with some sweating and grunting.

Warm-up

SSH x 25 IC

IW x 25 IC

20yd Butt kicks down and back

20yd High knees down and back

20yd lunge walk down and back

10 burpees w/ high knee jump

Workout

Mosey to the back of the school for some peoples chair with 30 sec of Jabs

Mosey to the bridge to inch worm across

Hit the field for some 4 corner action

Round 1

sprint 100yds 20 merkins – backwards run the end zone 20 merkins – sprint 100yds 20 merkins – backwards run the end zone – plank until the six finishes.

Round 2

sprint 100yds 20 squats – karaoke run the end zone  20 squats – sprint 100yds 20 squats – karaoke the end zone – Peter Parker until the six finishes.

Round 3

Sprint 100yds 20 LBC – crab walk the end zone 20 LBC – sprint 100yds 20 LBC – carb walk end zone – low plank left hand/right hand until six finishes.

Round 4

Sprint 100yds 20 mtn climbers – bear crawl end zone 20 mtn climbers – sprint 100yds 20 mtn climbers – bear crawl end zone – plank jacks until the six finishes.

Mosey over the the track for  a 300 yd recovery jog.

Partner up for some bleachers.

P1 bleacher run – P2 Carolina Drydock flapjack once P1 finishes bleachers – SSH until the six finishes.

P1 bleacher run – P2 Jump Lung flapjack once P1 finishes bleachers – burpees until the six finishes.

P1 bleacher run – P2 Low Squat flapjack once P1 finishes bleachers – continue low squats until the six finishes.

P1 bleacher run – P2 Shoulder pull on back of bleacher flapjack once P1 finishes bleachers.

Take the field behind the bleachers for some quick field work.

Partner carry 50yds flapjack back

Wheelbarrow 50yds flapjack back

Mosey back to to the parking lot for Mary

Bicycle x 20 IC

Russian Twist x 20 IC

I am thankful that I had the opportunity to lead such a great group of guys.  The FNG’s were really pushing hard on their first time out.  Ice 9 is such a great inspiration to all of us, thank you for the positive energy you bring to the group.

Announcements:

Mud Run 4/11

Spartan Race 4/11 & 4/12

BRR in September 200+ miles