13 Pax headed out on what promised to be an insanely cold morning. Q kept in mind that we had to keep everyone moving to sustain moral and feeling in our extremities. On the menu for today…foot speed work!
The Thang:
Warm up
- SSH x 25
- Mountain climbers x 25
- Merkins x 20
- Windmills x 25
Grab some curb
- Left/Right step up x 25
- Mini jump ups right x 25
- Left/right step up x 25
- Mini jump ups left x 25
- Cirkins (curb incline merkins, pronounced Kerkins) x 15
- Caderkins (curb decline merkins, pronounced Kaderkins) x 15
Run to the baseball field for some Tabata
- 4 rounds quick feet with Q calling either “up” which included a jump or a “down” which included going into pushup position and back up.
Chariot races!
- Chariot race forward to end of mini football field, flapjack with partner and return
- Chariot race side shuffel right to end of mini football field, flapjack with partner and return
- Group sprint to end of mini football field
- Group back peddle to end of mini football field
Merkins and abs
- Incline…no wait…standard Merkins x 20
- LBC’s x 25
- Diamond merkins x 20
- Long slow flutter x 25
- Wide grip merkins x 20
- Hello Dolly x 25
More Charoit Races!
- Chariot race forward to end of mini football field, flapjack with partner and return
- Chariot race side shuffel left to end of mini football field, flapjack with partner and return
- Group sprint to end of mini football field
- Group back peddle to end of mini football field
Even more Chariot Races!
- Chariot race forward shuffle squiggly line in mini football field end zone, flapjack with partner and return
- Chariot race back peddle shuffle squiggly line in mini football field end zone, flapjack with partner and return
- Chariot race forward shuffle squiggly line in mini football field end zone, flapjack with partner and return
- Chariot race back peddle shuffle squiggly line in mini football field end zone, flapjack with partner and return
- Chariot race width of football field, flapjack with partner and return
COT
- Switching up schedules this week. No Heavy Metal on Thursday, only Dawn Patrol and it’s a 1 hr workout starting at 7:00. Also no Wolfrun on Friday.
- Christmas party is on Dec 19th, a Thursday. More coming on that.
- Shout out to Floppy Disk for letting me borrow the innertube tires.
- Myrtle escaped the Chariot races without major damage.
Aye!
