The pax of 11 gathered in the parking lot for a cold start to their day, but we warmed up quickly on the track. YHC alluded to a wrinkle in the #HiFidelity format last night via the Twitter-sphere. Several took the bait and decided to join us. I thought it would be beneficial to add some leg strength and ab work to the standard #HiFidelity workout. I think it worked, we’ll see. We only got in 3.25 miles instead of the typical 4.5, but legs were cooked.
On to it:
Warm-up with two laps around the track. Sprinkle in karaoke left and right, (did we do butt-kickers?), and then a single stride acceleration along the home stretch
Circle for some dynamic stretching – the crowd favorites – Good Mornings x 20, Imperial Walkers x 20, Windmills x 20
Break into two groups and then flap-jack
- Run 200 @ R, 200 at recovery pace || AMRAP Squats.
- Run 200 @ R, 200 at recovery pace || AMRAP Jump Lunges
- All PAX run 400 @ R.
- Putin, Sarkozy, Low Plank Hold
- Run 200 @ R, 200 at recovery pace || AMRAP Side Lunges.
- Run 200 @ R, 200 at recovery pace || AMRAP Single-leg Deadlift
- All PAX run 400 @ R.
- LBC x 30, Rosalita x 20, Hammers x 15
- Run 200 @ R, 200 at recovery pace || AMRAP Alternating Lunges.
- All PAX run 800 @ T.
COT, name-o-rama
Lamp took us out
