Stranahan Elementary – Beatdown

1. 

   Splinter says:

   August 10, 2017 at 11:06 am

   Thursday Stranahan “Shredder” Backblast
   Q – Splinter
   27 PAX Posted: Brute, Wake, Hustle, Ladybug, Mailman, Fever, Dauber, Willy, Bluto, Balco, Box, Glitch, Honeymoon, Springs, Umbro, H2, Pixar, Cogsworth, Ollie, Froman, Klinger, Gadget, Mater, Kitty, Mickey, Valdez, Splinter

   Warm-Up:
   -30 SSH IC
   -15 Windmills per side IC
   -Jog around perimeter to back corner of school grounds ~0.4miles

   The Thang:
   -Lined up in a row across in front of posts:
   –50m sprint past “lantern tree” / 50m sprint back
   –50m back pedal / 25m bear crawl back and turn around at halfway point / 25m crawl bear (backwards bear crawl) the rest of the way
   –REPEATO!

   Post Fun (5 rounds):
   -Everyone lines up in front of a post
   -15 decline merkins (balancing on one leg or two feet if you can squeeze them together)
   -15 leg lifts (grabbing post for support)
   -15 incline merkins (hands on top of post)
   -50m sprint past “lantern tree” / 50m sprint back
   *Bonus for those done early…try to make it to 100 reps or plank up respectably.

   Post Fun Part 2 (Jack Webbs for your legs!):
   -1:4 Squat to “toe touches on top of post” ratio (4 touches per toe….so round 1 should have been 1 squat and 8 touches (4 left and 4 right). There was a little confusion on this so apologies if it wasn’t clear but as long as you pushed yourself, that’s all that matters. And from the effort that I saw, everyone did just that!)
   -Go up to 10 Squats and 40 touches (per leg)!
   *Modification: Also gave the option for those who would prefer doing Lt. Dan’s instead:
   *-1:4 Squat to lunge ratio…(this is 4 total lunges though..2 per leg)..go up to 10 squats and 40 lunges.
   Tasters Choice on this, its all good!

   1 more round of:
   –50m sprint past “lantern tree” / 50m sprint back
   –50m back pedal / 25m bear crawl back and turn around at halfway point / 25m crawl bear (backwards bear crawl) the rest of the way

   -Jog back around building to shovel flag: ~0.2 miles

   COT: Prayer Requests: Maters coworkers son, Dauber’s Youth football team and the coaches, For teachers, kids, and bus drivers starting back to school, Mad Dog’s mother-in-law, Mickey’s father-in-law,

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