Ground-N-Pound Part 1: Run.Fight.Run

Today’s F3 inspired by “100 Deadly Skills: A Seal Operative’s Guide to Eluding Pursuers, Evading Capture, and Surviving Any Dangerous Situation” (not official sponsor). Fight 

Yes, you can watch the video>>>

1) “Warm Up”

• PAX grab a sandbag, form a circle of pain with 10 yards between each PAX. Stand behind sandbag.
• Don Quixote – 4ct x18
• Merkins – 4ct x10
• Flutter Kicks – 20ct “One Leg” OYO
• 10 Pull Ups, mosey back to sandbags, plank til all PAX return

2) Circle of Pain

• Jumping Iron Mikes 10ct OYO; Bear Crawl clockwise to next bag; rinse & repeat at each sandbag until return to your original bag
• Raise the Roof – 10ct OYO; Backwards Crab Walk counterclockwise to next bag; rinse & repeat at each sandbag…et al…
• American Hammer – 10ct “one side” OYO; Feet First Crab Walk clockwise to next bag; rinse & repeat at each sandbag…et al…
• Toy Soldier – 10ct “one leg” OYO; Lunge Walk counterclockwise to next bag; rinse & repeat at each sandbag…et al…
• V-Ups – 10ct OYO; Bear Crawl clockwise to next bag; rinse & repeat at each sandbag…et al…
• Burpees – 5ct OYO; Walk counterclockwise to next bag; rinse & repeat at each sandbag…et al…

3) Ground-n-Pound Shuttle Run Circuits – 4 cones set 20yds apart in shuttle run format

1. PAX carry their sandbag to cone #1; stand behind bag; wait for command of “GO!”
2. On “GO!” PAX pick up sandbag, carrying it in front of them at chest level (not over shoulder or down low) and run to cone #2
3. Drop sandbag. Straddle it like ground-n-pound.
4. PUNCH vigorously for 30 seconds; listen for command of “RUN!”
5. On “RUN!” PAX leave bag at cone #2, run a shuttle sprint to cone #1 and back to cone #2.
6. Without stopping, pick up sandbag at cone #2 and carry it (chest level) to cone #3.
7. Repeat steps 3-6; run sandbag to cone #4.
8. Repeat steps 3-6. Stop when return to cone #4.
9. Flip cone #’s for each consecutive circuit (#1 becomes #4, etc).

• Circuit 1 – Straddle and Punches
• Circuit 2 – Side Control and Knees
• Circuit 3 – Straddle and Cross Elbows
• Circuit 4 – Straddle and Hammer Fists
• Circuit 5 – Straddle and Atomic Elbows

COT

• 4 PAX: Toxic, Heisenberg, Jumanji, and Twister
• “Word” of Day.  3 Questions based on “100 Deadly Skills: A Seal Operative’s Guide to Eluding Pursuers, Evading Capture, and Surviving Any Dangerous Situation”

1. What in life do you sense is trying to capture and control you?
2. What destructive habits do you need to evade?
3. What do you need to fight or who do you need to fight for today?

Enjoy!

 

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