Seriously Panthers, another Loss- Grid Iron Time…

3

 Tenacious D

We took out all that built up rage of the Panther’s losses this season and brought it “Grid Iron” style at SPEARHEAD today.    

 The Thang:

 05:10 Extra credit 1 mile Ruck into SPEARHEAD

 Warm-up to “Intolerance” by Tool 4:55

Q brought something from old wrestling days

5 Minutes of Jogging in place

Q called out “down” – PAX had to drop flat down to stomach and Pop back up as quickly as possible x 50

Indian Run around track with 45LB Kettle Bell x 2 (1/2 Mile)

 Grid Iron – Move to end zone on football field

 Rucks off- Run to 10 yard line. Perform each exercise in cadence then sprint to next yard line

10 yard line –  Upright row with ruck x 50

20 yard line – Overhead press with ruck x 50

30 yard line – Lateral raise with ruck x 20

40 yard line – Push-ups x 30

50 yard line – Bent-over row with ruck x 40

40 yard line – Thrusters with ruck x 25

30 yard line – Squat with ruck x 25

20 yard line – Kettle Bell swings with ruck x 30

10 yard line – Tricep extensions with ruck  x 30

Endzone      –  Bicep curls with ruck x 30

 Reps: 330

REPEAT

10 yard line –  Upright row with ruck x 40

20 yard line – Overhead press with ruck x 40

30 yard line – Lateral raise with ruck x 20

40 yard line – Push-ups x 25

50 yard line – Bent-over row with ruck x 40

40 yard line – Thrusters with ruck x 20

30 yard line – Squat with ruck x 25

20 yard line – Kettle Bell swings with ruck x 20

10 yard line – Tricep extensions with ruck  x 30

Endzone      –  Bicep curls with ruck x 20

 Reps: 280

Total Gridiron Reps: 610

Circle Up

Flutter with ruck press x 30

Flutter  without ruck x 20

Roselita with ruck press x 20

LBC x 50

TOTAL REPS BY PAX TODAY: 730

COT

Moleskin:

As always a Strong effort all around from the PAX.  With such a small group it is hard to hide and everyone gave their 100% for sure.  We have 3 Quotes of the day…Culkin “Seriously”…(at the beginning) and  “My wife hates it when I listen to Tenacious D” – which I have to admit, when “Kielbasa Sausage” came on it was hard to do the flutters without laughing.  AND Check Point “Can we do it again” – he was referencing actually doing another series of 100 yard Grid Iron.  There might be something seriously wrong with that guy, ha ha.

There is something to be said about the number of reps we performed today.  In cadence, 25 reps is actually 50, since we are doing 2 to every 1 count.  I was even exhausted just typing this up.  We got a late start (5:35) so subtract the 5 minute warm up, and the half mile Indian Run with a 45LB KB (6 minutes) and we performed 25 reps per minute on average.  With a 40-45LB ruck sack, not bad at all gentleman!  Needless-to-say, the cardio was pumping today!!

Great work today and as always, I am honored and humbled to be able to lead such fine individuals.  Guys like you make Q’ing fun. 

Respectfully, The Hoff

Share.

3 Comments

  1. Also forgot to add that we were almost attacked by a family of deer during the workout. Pretty cool if that actually happened.

Leave a Reply