8.17.17 – VULCAN

38 PAX – on a SCAM-less morning, men stepped up to motivate and encourage.

6 FNG’s – Amazon, Digiorno, Dufresne, NOVA, WNBA, Yella

WARM UP —

  • SSH x30
  • Merkin x20
  • Squats x25
  • Sit ups x15
  • Run 1 lap

PARTNER UP —

Burpee “mile” – Partners perform 100 yards worth of burpees.  Partner A would perform burpee then leap.  At the end of partner A leap, partner B would perform burpee then leap.  Partners did burpees to the far cones and back.

TABATA Box Jumps

A tabata interval is 30 seconds of work (for a given exercise) with 10 seconds of rest, typically performed for 8 intervals or 4 minutes.  Mosey over to the stage.  PAX performed tabata box jumps – 20 seconds of max rep box jumps on the stage then 10 seconds of rest for 8 intervals.

PARTNER WORK – CONCRETE MASONRY UNITS!

PAX partnered back up at the cones with their cinder blocks (1 per team).

Next phase included 4 exercises:  1) block thrusters, 2) block sit up (lying flat on back, arms fully extended w/ block, perform sit up with arms extended to upright position with arms fully extended overhead in a press position), 3) hand release merkins 4) 100 yd sprint.  Rep scheme was “10!”.

  • 10 block thrusters
  • 10 block sit ups
  • 10 HR merkins
  • sprint to far cones and back
  • 9 block thrusters
  • 9 block sit ups
  • 9 HR merkins
  • spring to far cones and back
  • 8 block thrusters
  • 8 block sit ups
  • 8 HR merkins……..and so on, down to 1

One partner would work at a time, while the other rested.  Partners rotate through the exercises.  Partner A would do 10 thrusters, partner B 10 sit ups, partner A 10 merkins.  Then sprint together.  Partner B 9 thrusters, partner A 9 situps, partner B 9 merkins and continue to rotate accordingly down to 1.

TABATA flutter kicks

30 seconds of flutter kicks, 10 second rest for FOUR intervals

 

 

Leave a Reply

Your email address will not be published. Required fields are marked *