Congratulations to Troy Root, our 2009 Black Flag Commandos

"Black Flag" day is a Howell Wrestling tradition that consists of intense conditioning at the Howell High School track and field.
Team members participate in two (2) separate "Black Flag" days. "Black Flag I" consists of ten (10) minutes per station,
"Black Flag II" consists of twelve (12) minutes per station. These days are usually held a week apart.
Team members are broken up into five (5) groups, with each group starting at a different station.
Individuals must perform all of the stages of the "Black Flag" event, rotating from station to station.
During completion of the stages, the TOP performers are noted and awarded points.
The athlete with the most points at the conclusion of the day will be named the "BLACK FLAG COMMANDO",
and join an elite group of past Howell Highlander wrestlers that have attained this honor.

P A S T XH O W E L L XH I G H L A N D E R XB L A C K XF L A G XC O M M A N D O S

Nate Ernst	Dan Nadeau	Ben Tecmire	Spencer Tillman	Drew Minock	Mike Lewis	Travis Hughes
99-00	00-01	01-02	02-03	03-04	04-05	04-05

Mike Layer	Travis Hughes	Chad Janes	Jason Leavens	Ryan Root	Logan Hughes	Erik Potere
05-06	05-06	06-07	07-08	07-08	08-09	08-09
_	_	_	_	_	_	_
Troy Root	_	_	_	_	_	_
09-10	10-11	11-12	12-13	13-14	14-15	15-16

Flag #1:

The GAUNTLET (Each group will spend 12 minutes at each station)

Station "A" XXPUMMEL & TABATA XX(12 minutes total)
Push-Ups: (4 Minutes - Tabata Style: as many as possible for 20 seconds, rest 10, repeat for 4 minutes.)
Sit-Ups: (4 Minutes - Tabata Style: as many as possible for 20 seconds, rest 10, repeat for 4 minutes.)
Squats: (4 Minutes - Tabata Style: as many as possible for 20 seconds, rest 10, repeat for 4 minutes.)

Tabata - Your record is your worst set of reps per the eight go's...

Station "B" XXSTAIRS (12 minutes total)
Up the football bleachers fast, down and across the stairs slow. No injuries! (Yell out lap number each time you pass the start)

Station "C" XXGRAPPLE HILL XX(12 minutes total)
Must have a partner. Take turns on the sprints up the hill.
1. Sprints (4 each), 2. Backward Sprints (2 each), 3. Bear Crawls (2 each), 4. Crab Walks (2 each), 5. Resistance Sprints (2 each),
6. Back Carries (1 each), 7. Honeymmon Carries (1 each), repeat cycle if necessary.

Station "D" XXPARTNER WORKOUT XX(12 minutes total)
6 minutes strait, then other person does the carries. Athletes are not allowed to set partner down until their six (6) minutes is up.
20 yards down, and 20 yards back, athletes then switch the carry without setting partner down.
1. On Back, 2. Honeymoons, 3. Double Leg, 4. Firemens 5. Belly to Belly 6. Belly to Back 7. Deadman Drags, 8. Partner Dead Lifts.

Station "E" XXSTINK LICKERS XX(12 minutes total)
Group jogs around the track. Two (2) members must sprint around the track until they catch the moving group.
Once the group is caught, the next two begin their sprint. This continues until time is finished.

Flag #2:

GRUNT WORK (Entire team at the same time)

SNIPER CRAWLS (on the football field)

1 - 10 Yard Sniper Crawl Out, 10 Yard Sniper Crawl Back
2 - 20 Yard Sniper Crawl Out, 20 Yards Back
3 - 10 Yards Out (partner on back), switch, 10 Yards Back (partner on back)
4 - 40 Yards Out, 40 Yards Back

Flag #3:

FATIGUE STAGE (Entire team at the same time)

SPRINTS & CALS

1 - 20 Yard Sprint and 20 Push-Ups (jog back to the goal line)
2 - 40 Yard Sprint and 40 Push-Ups (jog back to the goal line)
3 - 60 Yard Sprint and 60 Sit-Ups (jog back to the goal line)
4 - 80 Yard Sprint and 80 Mt. Climbers (jog back to the goal line)
5 - 100 Yard Sprint and 100 Jumping Jacks (jog back to the goal line)
6 - 80 Yard Sprint and 80 Mt. Climbers (jog back to the goal line)
7 - 60 Yard Sprint and 60 Sit-Ups (jog back to the goal line)
8 - 40 Yard Sprint and 40 Push-Ups (jog back to the goal line)
9 - 20 Yard Sprints and 20 Push-Ups (jog back to the goal line)

Flag #4:

COMMANDO STAGE (Entire team at the same time)

COMMANDO SPRINTS

1 - 40 Yard Sprint - Race
2 - 60 Yard Sprint - Race
3 - 80 Yard Sprint - Race
4 - 100 Yard Sprint - Race

	F XI XN XI XS XH XE XD X!