Medley Swim II

AO: City Limits

When: 08/23/2021


Number of Pax: 9

Pax Names: Alliance, Footloose, Kipling, Kodak, Linus, Madoff, Rancid, TheOcho,

Number of FNGS: 0

FNG Names:

QIC: Footloose

The BackBlast:

Dry Land Medley Relay:

Weather: 75

PAX not listed: A-Train was also present and kicked A$$.


Abe Vigodas


Imperial Walkers

Jumprope Motivators

Daisy Cutters


Red/Green light Merkin Run —>P1 does 2 Merkins while P2 runs. When you complete the Merkins yell partner names and start running.. P2 stops and completes 2 Merkins. rinse/repeat to Thang destination.

Familiarize ourself with running area by combo of dynamic stretches and squats. High knees to 40yd line/5 squats at line

Butt Kicks back/5 squats at line

The Thang:

As we arrive on the football field, we will split up into teams (Ideally, you want 4PAX per team).

Mimicking The swim Medley Relay, teams will split up “strokes” to each member. In order of stroke or movement exercise..

  1. BackStroke- back pedal w/ belly touch every 10yds.
  2. BreastStroke- alternate bear crawl 10yds to side shuffle 10yds.
  3. Butterfly- Alternate NunLunges to broad jump every 10yds
  4. FreeStyle- Sprint with belly touch every 10yds.

**Distance for each racer will be goal line to 50yd line. There and back (100yds).

As racers are going through 100yd movements, Those waiting will start a cumulative Exercise race against the other team(s).


•Teams will have an exercise list that matches up the Stroke movement exercise from one of the following exercises to build up reps..

  1. Burpees
  2. Bonnie Blairs 2 is 1
  3. Hand Release Merkins
  4. Big Boys
  5. Finish early exercise SquatJacks

•Only one person can do exercises at a time. You can have any PAX order or number of reps your team strategically chooses.

•When your team finishes the movement (medley relay) portion you are then allowed to transition to an easier point/rep exercise (two hand ground touch SquatJump w/hand clap.)

•Race ends when team in last place finishes running portion. Yell, “Stop!”

*We did three 100yd races

**Team Alliance, Linus, TheOcho, and Madoff won 2 of the 3 matches.

Post Thang:

Dynamic cool down: HighKnees/Butt Kicks alternate every 10yds. Go full

Length of field (100yds). Return back 100yds with alternating shuffle w/directions every 10yds. Run back and forth 200yds every quarter 50yds increase running speed, last 50yds end with striders.

Guardian Run back to Zoo Admin Building (Homebase).


Merkin Mate (3 sets of 5reps)

Flutter kicks

Box cutters


IronPax coming up. I just asked everyone to focus mostly on the challenge in front of you. Try to block out others from a competitive side and focus on your own specific goals.

I understand everyone differs in their own ideal forms of motivation. I would moleskin that talk and add it is totally fine if you would like to prioritize crushing Cutter in each challenge.

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