16 PAX for this week’s edition of Lourdes. Blue Crush was scheduled to Q today but was ill and YHC decided to step up while he recovers.
Circle up in the parking lot adjacent to soccer field.
SSH X 20
Good Mornings X 15
Imperial Walkers X 15
Mountain Climbers X 15
Star Jump X 15 OYO
(SSH(x3) + 1 burpee) X 15 OYO
Mosey to the bottom of the entrance ramp to the parking garage.
Pre Thang:
HILL SPRINTS X 7
-sprint up the entrance ramp, bear right past the parking garage, and continue up to the parking lot in between the 2 Lady of Lourdes gyms. Recover jog back down after each sprint.
Mosey down Oxford Rd towards greenway entrance.
The Thang:
Split up in 4-man groups of similar speed.
With your 4-man group, Indian run up anderson drive to Cooleemee dr. When your team gets to Cooleemee, complete a modified Jack Webb set with 10 reps each of Merkins(regular count)/Mountain Climbers(CADENCE COUNT).
Once yo squad completes Jack Webb set, Indian run back down anderson, right on oxford and head to the parking lot adjacent to the Lourdes soccer field.
Complete another modified Jack Webb set with 10 reps each of WW2(regular count)/Box Cutters(CADENCE COUNT).
Plank hold until all teams complete the thang.
Post Thang:
HILL SPRINTS X 4
-sprint up the entrance ramp, bear right past the parking garage, and continue up to the parking lot in between the 2 Lady of Lourdes gyms. Recover jog back down after each sprint.
Circle up at the parking lot adjacent to the soccer field for 25 LBCs IN CADENCE to finish out
NAKED MOLESKIN:
-Need Qs at Late Night. Peacock is Qing this Friday
-Prayers for a friend who was injured in a sledding accident. Pray for a safe recovery
-Prayers for a PAX family member who is dealing with illness.
-16 was a great number for this morning’s workout. All 4 groups were running at a solid pace and knocked out their Jack Webb sets like true champs. Sprints at the beginning got us warmed up and sprints at the end kept us warm for COT. Was a pleasure to lead at this site and I look forward to it every week.
CHIPPY
