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!

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