Q: Pigskin (62/175)
PAX: Luau (100/200), Precious, Pigskin (62/175), Decal
FNGs: None
COUNT: 4
CONDITIONS:
– 59°
– 90% Humidity
– Dew Point 56°
– 88% Cloud Cover
– Blessed with a light rain at the end!
WARMUP:
– Little Baby Arm Circles
– Pole Pissers
– Weed Pickers
– Imperial Walkers
THE THANG:
Spartan Survival is a high-intensity, four-corner workout designed to challenge total body strength and conditioning. Athletes rotate through stations featuring drop sets of various exercises like merkins, lunges, and core movements, combined with sprinting and bear crawls in between. The continuous movement and intensity mimic the demands of real competition. It’s a full-body grind built for mental and physical toughness.
Spartan Survival Workout Format:
– 4-Corner Drop Set Workout
– Start with 25 reps at Corner 1, then drop by 5 reps each corner: 25 → 20 → 15 → 10
Exercises (perform 1 exercise at all 4 corners before moving to the next exercise):
1. Merkens (push-ups)
2. Lunges (Alpha count – one rep per leg)
3. Carolina Dry Docks (shoulder/triceps movement)
4. Monkey Hoppers (squat jump with hand touch)
5. Mike Tysons (plyo bear crawl push-up combo)
6. Big Boy Sit-Ups (full range sit-ups with arms extended)
Movement Between Corners:
– Sprint the long sides (straightaways)
– Bear Crawl the short ends (across the green space ends)
MARY:
Gut Busters:
Set 1: 1 Big Boy Sit-Up + 4 Gas Pumpers
Set 2: 2 Big Boy Sit-Ups + 8 Gas Pumpers
Set 3: 3 Big Boy Sit-Ups + 12 Gas Pumpers
Set 4: 4 Big Boy Sit-Ups + 16 Gas Pumpers
ANNOUNCEMENTS:
No new announcements.
COT:
– All Prayer Said and Unsaid.
– Luau (100/200): Safe travel for Luau and his family as they travel to his son‘s first round NCAA tournament at Lenoir-Rhyne. Keep the team safe and allow them compete to their fullest potential!
– Decal: prayers for his mother as she continues to recover and his father who’s undergoing test to resolve health concerns
– Precious: Sleep habits and Discipline. VQ tomorrow at the Tracks!
– Pigskin (62/175): Family, patience. Parenting. Prayers for wife during a busy spring football time.
