This morning 9 of the fastest F3 PAX decided to take on the Danger Zone. I gave the disclaimer at 5:30 a.m. and we moseyed on over to the Track a.k.a. the Danger Zone (DZ).
Warm-O-Rama
We did a light mosey around the track with high knees, butt kicks, carioca right/left side. We finished warming up with a few 30 yard warm-ups that honestly I forgot what they were!
We then headed on over the the Agility ladders. Here we did the following:
– Two feet in each square then sprint 30 yards
– Jumping Jack Feet then sprint 30 yards
– Icky Shuffle then sprint 30 yards
– One left foot hop then sprint 30 yards
– One right foot hop then sprint 30 yards
We did a 25 second breather and we were onto a 1 mile run which included Sprinting the straights and jogging the turns. Some of the PAX did a lap cool down while others (myself included) were gasping for air—last time I eat Mexican at 8:00pm before a workout!!
Next up we did 3 heats of 100 meter sprints – due to the popularity of the Danger Zone in just 2 weeks we had to split up into 2 heats. After the first round we realized we needed some more stretching so we stopped and did some more stretching before Heat 2 and 3.
Apparently the stretching didn’t help Jesus Juice as he has been complaining all day at work about how he pulled a buttocks muscle and is limping around the office like a wounded animal.
We then used the agility ladders for some ladder push ups X2. We did a cool down stretch and moseyed back to the flag right on time.
We did Count-o-rama, COT, and Prayed. Fun time this morning in the DZ hope Jesus Juice gets his rear end back for next week.
