So as YaMomAnEm and I arrived in the smallest possible LVCC possible to the AO a small group of men were ready to engage in some Shorty-style sprinting. I don’t own a watch but I knew 5:30 had to be approaching so I casually turned to Rudy and asked, “Is it 5:30 yet?” since our Q hadn’t arrived. He looked at his watch and said, “It’s 5:30 now. And since you asked you’re the Q.” Mildly taken aback I took it in stride, said the disclaimer, and moseyed over to the track.
Dynamic Warm Up:
- Frankenstein kicks
- Butt kicks
- Open the gate/Close the gate
- Toe grabs
- Karaokes
- Standing quad stretch (with partner for balance)
- 100m run at 50% speed
At this point I opted to steal from Hawg’s Danger Zone debut so we did some sprints of varying lengths with a walk back to the starting line following each sprint. We roughly did 25m, 50m, 75m, and 100m sprints.
After this, I stole from Screw Top’s Danger Zone beatdown and we ran 4 laps, split into 2 groups of 3, around the track with 100m sprints on the straight-a-ways and a mosey in the turns.
During our 4 laps a growing crowd of runners was gathering near the entrance to the track. Following the completion of our 4 laps I wanted to perform some static stretching. Since there were only 6 of us, the PAX decided to perform these stretches in the warm-up section of the track in the turn to stay out of that group’s workout.
Static Stretching:
- Seated hamstring stretch 2 sets each leg x 15 sec hold
- Butterfly stretch 2 sets x 15 sec hold
- Supine figure-4 piriformis stretch 2 sets each leg x 15 sec hold
Since the other group was breaking off into smaller running groups, I wanted to get 1 full sprint with all 6 PAX in our respective lanes. So we lined up for one more 100m sprint which YaMomAnEm took home handily. Afterwards we moseyed back to the warm-up area for some Mary.
Mary (all done in cadence):
- LBCs x 20
- Sweaty Angels x 15
- Dying Cockroaches x 20
- Freddie Mercury’s x 15
- Single-leg wife pleasers x 10 each leg
Mosey back to (invisible) flag, count off, name-o-rama, announcements, intentions, sweaty ball of man.
