Gentlemen,
We did things a little differently at the STOMP this week, but we still got in plenty of running. After issuing the disclaimer, we mosey’d to the track. Once at the track, we circled up and did a brief warmup:
- Side straddle hops – 15 in cadence
- Mountain climbers – 20 in cadence
- Windmills – 10 in cadence
After the warmup, we partnered up for the Track S.T.O.M.P.
1 lap Track S.T.O.M.P.
- Partner up
- Each group can choose what pace they want to run at
- The partners need to stay together the whole time
- Once a group is done, that group joins one of the groups who hasn’t finished yet
Then:
- Each group does 1 lap around the track, then does 25 Low Slow Squats
- Each group does another lap around the track, then does 25 T-merkins
- Each group does another lap around the track, then does 25 ab O’s
- Each group does another lap around the track, then does 25 Mountain Climbers
- Each group does another lap around the track, then does 25 Plank Jacks
Once all the groups were finished, High Rise gave us a 15 count to recover. After that, we did the 2 lap Track S.T.O.M.P. This is similar to the 1 lap Track S.T.O.M.P. with the only differences being that each group runs 2 laps before doing each of the exercises, and each of the exercises are 12 reps instead of 25 reps. We ran out of time before being able to fully complete the 2 lap track S.T.O.M.P., so with about 5 minutes left, we came together and did 1 final lap around the track as a group with all of the PAX. Overall I think each group logged somewhere between 2.5 – 4 miles for the morning, which is solid.
After the final lap, we mosey’d back to the flag. We did the count-off, name-o-rama, announcements, intentions & prayer. Thanks for the opportunity to lead, fellas. I am thankful to be a part of F3.
