Black Flag is an extreme workout for the wrestling team that combines wrestling, sprinting and a workout circuit called the Apple Valley workout.

The grueling three hour practice starts with wrestling then transitions into the Apple Valley workout which includes: lifting, rattling ropes, running with weights, jump roping, and more.

The wrestlers then have a quick break to change from wrestling shoes to running shoes for sprints. After the sprints, wrestlers have another break to change back into wrestling shoes and finish the practice with live wrestling.

Black Flag happens near the end of the season to help wrestlers prepare for regional and state competition. It is also the  culmination of the hard work and conditioning the wrestlers have done throughout the season.

“It’s that peak performance moment as far as conditioning goes,” head coach Mike Randles said.

Black Flag teaches wrestlers to overcome being tired and continue going. Randles conveys the message to his wrestlers that if they are to quit during the work out, they’ll quit during a close match. It shows the athletes that even when they think they’re spent they still have energy left.

“It’s about mental toughness […] more often than not people are average because they bail when they start getting tired,” Randles said.

The Black Flag practice is dreaded by most wrestlers for being notoriously difficult.

“The most rewarding part is knowing that it’s done and that you won’t have to do anything like that again for another year. And it’s a good feeling of accomplishment,” junior captain Preston Bunty said.