YHC had the honor of co-Qing with the never-tired and always prepared Senator Tressel at an AO that I have not spent enough time attending.  Rolled in a it early with only 2 other cars in the lot and a little spitting drizzle…was thinking it would be a small number with the wetness looming but they started rolling in steady.  Earlier in the week, ST let me know his basic plans for the first half and he, as usual, delivered.  Here’s how it went…with increasing rain early on and wet fields all around.

Dynamic Warm-up (ST)

• Soccer knees;
• Knee pulls;
• Ankle pulls;
• Hip lunges;
• Knee down/arm-ups;
• Toy soldiers;
• Inch worms;
• Walk with rotating shoulders and elbow pulls;
• Short mosey to adjacent field for COP

COP – all in cadence (ST)

• SSH x 50;
• Merkins x 10;
• Squats x 10;
• American Hammers x 25;
• Imperial Walkers x 25;
• Diamond Merkins x 25;
• Jumping Lunges x 15;
• LBCs x 25;
• Pushorama
  •  Carolina Dry Docks x 10
  • Merkins x 10;
  • Plank Series
    • hold;
    • left arm;
    • left leg;
    • flip over to dips x 10;
    • right arm;
    • right leg;
    • flip over to dips x 10;
    • Back to regular plank
    • RINSE AND REPEAT (no rest)
• Mosey to playground

Playground – break into 3 groups (ST)

• Group 1 = 10 pull ups
• Group 2 = reverse step-ups on picnic table
• Group 3 = get on six and hold feet at 6″
• ROTATE THROUGH THEN RINSE & REPEAT

Hand off to YHC for a little something different…

• Mosey to the main field and begin moseying in a circle
  • While moseying in the circle reach down and to the side (ankle picks left and right)
  • Leg extended good mornings – slow and balanced (10 each leg extended)
  • Stop and drop to planks in a circle
    • Double legs jump over the planked Pax
    • Side jumps (facing in) over the planked Pax
    • Side jumps (facing out) over the planked Pax
  • Recover, take a step in towards the circle and lay on belly, legs opened to touch the Pax’s toes next to you – fast feet through the outside of the star circle
• Mosey to one end of the field and form a line
  • Inch worms stretching out as far as you can hold before walking it up x 5
  • Gator Merkins x 10
  • Seal sit-ups x 10

At this point, it was time to get muddy and begin the portion of the workout based off the US Freestyle Olympic Team’s warm-ups (this entire series provided some fantastic mumble chatter, some…ummm….”original” takes on the drills)

• Line up again
  • Straight forward rolls x 5
  • Right shoulder rolls x 5
  • Left shoulder rolls x 5
  • Straight roll to back roll x 5
  • Straight roll to dive roll x 5
  • Alternating knee drag shots x 5
  • Straight roll to sprawl x 5 (Sprawl = think a burpee without the hop at the top – the intent is to keep your legs from the opponent’s grasp)

1. Time was running short so we moved to the real fun…pair up!Swim drill to establish underhooks.  The underhook is a dominant position in stand-up wrestling wherein you have your arm hand locked under the arm of your opponent and around their shoulder.  This drill is a constant fight to establish and re-establish that underhook on both sides while maintaining balance and pushing and shifting against the opponent to have them lose their position.  Typically called the swim drill due to the most effective method of re-establishing that position.
2. Establish a secure underhook and drive your legs while pushing your partner backwards (approx. 30 seconds…seems much longer);
3. Flapjack

Circle back up – Sprawl Circle – couch and chop your feet going around the circle with the PAx yelling “Shot.”  When “shot” is called you sprawl and pop back up to keep chopping. Around the circle one time.

Line Back up – Sprawl and then sprint across the field.  Rinse & Repeat.

COP

Announcements:

Nun Run, Cannoli Run, Fastest 5K, Mud Run, St. Pauls – Ft. Mill  BBQ Fundraiser (4/16), Ragnar Trail Race at Anne Springs,

Prayers:

Traveling Pax and those running the Bridge Run, People recently laid off, Shoulder surgery,