Maybe I lack creativity or didn’t prepare adequately. However, I brought the blissful agony of Grass Drills from Anthill on 02JAN to Genesis for our MLK Day F3 extravaganza. Measure of a Man
1) Warm up
- Don Quixotes – 20ct
- Raise the Roof – 20ct fwd 20ct bkwd OYO
- Baby Arm Circles – 20ct fwd 20ct bkwd OYO
- Imperial Walkers – 20ct
- Toy Soldier – 20ct
2) 2-Man Teams, alternate exercise:run
- 200 Merkins, team plank until all finished
- 100 Iron Mikes, team plank until all finished
- 50 V-Ups, team plank until all finished
- 50 Burpees, team plank until all finished
3) Grass Drills (see more detailed description at bottom)
- Familiarize with commands: “GO!” “Front” “Back” “Stop”
- Always face Q
- These were implemented sporadically, with variations of each second command
Go = Run in place (20-30 seconds) with variations including high knees and “butt kickers” (kick butt with heels).
Front = plank, ready for follow-on command; follow-on commands/exercises included but were not limited to: “roll left” or “roll right” (there were a ton of these sprinkled in throughout…providing a nice coat of dirt/grass), Merkins (revisited a number of times with wide-arm and diamond variations), Carolina Dry Docks x10 OYO, plank until next command.
Back = laying flat on six feet elevated at 6″, ready for follow-on command; follow-on commands/exercises included but were not limited to: “roll left” or “roll right” (there were a ton of these sprinkled in throughout…providing a nice coat of dirt/grass), Dying Cockroach (toe touches), Flutter kicks, V-Ups, and WW1 Sit-Ups.
Stop = 3pt stance, ready for follow-on command; follow-on commands/exercises included but were not limited to: Burpees, Side Straddle Hop, Jumping Iron Mikes, Bear Crawl, and lots of Army Low Crawls (since it was a crowd favorite at 02JAN Anthill).
At some point, I started winging it and throwing in multiples of these variations. Much time was spent rolling left and right and flipping forward and backward from “Front” to “Back.”
The inspiration for the day was drawn from the immortalized words of the HIM – MLK:
“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.”
“If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.”
“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.”