June 17, 2020//Burke High School//AO-The Golden Spike//73 degrees//
31 Pax: Tug Boat, Swinger, Convoy, Sister Act, Bif, Night Crawler, T.C., Creed, Thomas, Road House, 8 mile, Merch, Sparty, Stoggie, Scrapper, Sgt. Slaughter, The Curse, Fire Walker, Vadelay, Hastag, Geek Squad, Slow Pitch, Bird Man, Hoosegow, Stretch, Penny Pincer, Hawg, Butterfly, Tin Cup, Uncle Rico, and Folsom.
The PAX gathered just outside the track. The mission statement was made, the 5 core principles were stated, the disclaimer was made, and then Folsom led the PAX onto the football field.
Warm O’ Rama
- Mosey around the track to the far end zone, line up across the end zone for the following:
- Butt kickers to the 30 yard line
- High Knees to the 50 yard line
- Tappy Taps ICx 10
- 80 % sprint back to the goal line
- Seal Jacks ICx15
- Sprint to the 50 yard line
The Thang: The Dreaded Wrecktangle
Folsom had the PAX count off into 6’s and sent them to their corresponding stations, 3 across the back of the end zone and 3 across the 50 yard line. On the long sides of the rectangle between the back of the end zone to the 50 yard line, the PAX had to skip between stations. When moving between pain stations along the back of the end zone the PAX had to lunge walk. While moving between pain stations along the 50 yard line the PAX had to bear crawl. Group 1 was the push, starting in the middle of the back of the end zone and sprinting to the 50 yard line and back before lunge walking to station 2 to push that group, who in turn had to skip to the 50 yard line to push station 3, etc. We made it to all of the stations at least once, but not all of them twice. It was a real long time before the push got around, which gave the PAX plenty of time enjoy each pain station. In total we spent 25 minutes on the thang before Omaha was called.
- Cardio: Sprint to the 50 and back.
- Core: Dying Cyclone (Chill Cut and alternating reaching hand out in front of you)
- Chest: Burpees
- Legs: Copperhead Squats, slow and low
- Shoulders: Backwards Sun Gods
- Pure Hell: Man Makers with coupons (Sanitizing spray provided)
MOM: The PAX circled around the 50-yard line again and partook in some core exercises.
- Big Boy Sit Ups x25
- Low Dolly x25
- Full Body Crunches x25
- American Hammer’s ICx31
COT: Folsom shared his favorite quote about life… “Let me tell you something you already know. The world ain’t all sunshine and rainbows. It is a very mean and nasty place and it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it ain’t how hard you hit; it’s about how hard you can get hit, and keep moving forward. How much you can take, and keep moving forward. That’s how winning is done. Now, if you know what you’re worth, then go out and get what you’re worth. But you gotta be willing to take the hit, and not pointing fingers saying you ain’t where you are because of him, or her, or anybody. Cowards do that and that ain’t you. You’re better than that.” –Rocky in Rocky IV