Date: 4/21/2018

QIC: Ping

Pax: Iverson, Ryder, Stardust, Honeybear, Hollow Point, Ridge Crest, Dig, and Welcome FNG AESPN

0615 – “The Standard” (Pre-Ruck)

Warmup/CoP:

Side Straddle Hop x 20 IC

Shoulder Circles x 10 front/back IC

Cherry Pickers x 20 IC

Indian Run with Block

Last person runs to the front with block and then passes to the person behind them.  Block is passed through line until it gets to the end person.

The Thang:

Location – Field

Tunnel of Love – 3 Cycles

Elf on the Shelf (up/down) 10 both sides.

This exercise is done with one concrete block. Start with the block on the ground beside you. Grab the block and lift it from the ground across your body reaching up as high as you can. Like putting it on a shelf. After a set from right to left then do left to right. Named after some Elf on the Shelf mumble chatter at a workout around Christmas time.

American Hammer – Block Pass

3 Cycles around circle + 1 Bonus round.  Form a circle, while doing American Hammer, pass block to the guy on your right.

Shoulder Presses (Cusak)

Cycle around the circle.  (20 cycles)   – Do a wave with the blocks.  Make everyone hold the block above their heads until that wave has gone completely around the circle.  At the end, make everyone hold the block for 30 seconds above their head.

Bicep Curl

Up/Downs – Do 10 reps with close grib, 10 reps with wide grip, and 10 reps with arms inside the block.

Black Jack – Merkin/Squat at your own speed.

Start on the sideline of a football field. Perform 1 Merkin – run to other sideline – perform 20 Squats. Run back and do 2 Merkins. Run back for 19 Squats. Repeat until you do 20 Merkins and 1 squat, running between the sidelines. Always adds up to 21 – BLACK JACK!

Farmers Carry with blocks.

Have everyone partner up, one partner carries two blocks from Point A to Point B and then back.   The other partner does little baby crunches.   Make them repeat it three times.

Ballerinas – Toe Squats x 10 IC

In parallel, raise heels off the floor then slowly squat as low as you can (stop before any knee discomfort). With control, straighten the legs all the way back up to standing while balancing on the toes. Can be completed with arms straight out for balance or with hands clasped behind head. Best performed either in a slow cadence or OYO.

Location – Hill

Dancing Bears/Bernie Sanders – Bomb

150 Total Dancing Bears.  One partner runs up hill backwards while other partner performs Dancing Bears.

Ended with COT.

Hollow Point and Ridge Crest made the trip down from Grand Rapids in preparation of there Muster Seed lunch next week. Expansion