7 PAX showed up at the Whipping Stick this AM for a great beat down. The inspiration came from my son’s summer fitness schedule from his college soccer coach in northern Virginia.
The Thang:
Warm-up: SSH, Squats, Lunges, Merkins, Butt Kicks, and High Kicks (Then we fled to the field after being overrun by cars bringing kids to the school for an early morning Saturday activity on the bus.
Using a 60 x 120 m soccer field, the following was performed:
Set 1
- Merkins (25)
- Squat Jumps 2 x 10
- Low plank – 90 seconds
- Doggie (Soccer field suicides, 6, 18, mid-field, 18, 6, end line)
Set 2
- Merkins burnout
- Tuck Jumps 2 x 10
- High plank – 90 seconds
- Hungary (4 laps around field. 1st lap sprint side, 2nd lap sprint 2 sides, etc.)
Set 3
- Merkins 10 – normal, 10 wide, 10 diamond
- Lunge walk to mid-field
- Superman – 5 x 12 seconds
- Jog / sprint 5 min (coach’s whistle)
Set 4
- Dirty (1/2) Dozen – 1 push-up, overhead press from knees, 2 then 1, 3 then 2 then 1, until 6 rounds
- Single leg hop side to side – holding the landing for 2 seconds
- Russian twists x 15
- 1/2 Bayern Munich (5 total 40 yard sprints jogging back to start each time without stopping)
Moleskin: Great sunrise & tough workout. Plenty of complaining that “we aren’t college soccer athletes” as you might imagine. At one point, Beaker and Cousin Eddie were contemplating licking the dew off the grass during the Superman core workout. Gasser showed what a real runner looked like.
Word of the Day: YHC shared some thoughts about Leviticus and about the importance of the sin offering rituals of the Jewish people for 1,000’s of years. When you stop and think about it, it puts Jesus ultimate offering and sacrifice in perspective.