8 PAX gathered for a sprint workout at the track. YHC has been wanting to break out the jump ropes for a while, but today was the first time we had enough ropes (4) and a small enough crew to put them to use. First though, a warm-up consisting of a lap around the track with: moseying, high knees, butt kicks, Super Marios, carioca, open the gate, and of course, close the gate (this is not a barn).
Afterwards, we circled up to complete the warm-up with
- 20 mountain climbers IC
- 20 scorpion kicks IC (10 each leg)
- 1 minute of static stretching on OYO
The workout – 1st Exercise
Divide into 2 groups.
- Group 1 (Timer): 1 lap around the track, mosey the turns, sprint the straightaways
- Group 2: alternating feet jumping rope, which is supposed to look something like this (skip to 36 seconds https://www.youtube.com/watch?v=Z15QastL62I ) but actually looked a bit more like this https://www.youtube.com/watch?v=VMqOgkFISbg
- Then switch
We did this circuit 4 times with a very brisk 20-second count in between round 2 and 3 from Double J.
The jump ropes will be back, guys, so I suggest a little practice. This one costs 10 bucks and we used two of them without incident today. Might wanna invest in that jump rope form before the penalty burpees begin (j/k…. or am I?) https://smile.amazon.com/Survival-Cross-Jump-Rope-International/dp/B00LGXE5NS/ref=sr_1_1_sspa?keywords=speed+rope&qid=1559585099&s=gateway&sr=8-1-spons&psc=1
During this circuit, The Wiz injured his calf, and has been hobbling around since. Hoping that’s a short term thing – it’s been really cool having a founding member back in action with us.
2nd Exercise
The Danger Zone requires a bit of downtime to catch your breath with all the sprinting, so we hit the abs early with some Mary IC
- Flutter Kicks x20
- LBC’s x 20
- American Hammers x 15
- Penguins x 20
- Hello Dolly’s x 15
- Low Country Crabs x20
PAX were encouraged to squeeze their abs, keep their form, make every rep count.
3rd Exercise
Fastest Quarter Mile – Go! I’ll add your times as you send them to me. Here is what I have for finishing place as best I can remember:
- Jesus Juice – 1:16
- Screw Top – 1:17
- Kuch – 1:30
- Shuffles
- The Undertaker
- Half Nelson – 1:55
- Quiche – 1:59
(The Wiz – DNP due to injury)
Mosey back to the flag to close with some static stretching and the usual formalities. Thanks for giving me the opportunity to be a leader today. – Kuch
