YHC was happy to return from his week long absence due to a family trip to Disney World. While it may be the happiest place on Earth, I feel that everyone with small kids who takes them there will agree that it’s not a vacation, it’s a trip. I’ll leave it at that.
With that said 11 men met in the gloom on a warm, humid, yet mildly breezy morning at our usual spot. We were blocked from parking in our normal spots due to some cones and a cop car but otherwise everything seemed like a typical morning. Disclaimer was given and off we went to the track.
Warm up:
- Frankenstein kicks
- Butt kicks
- Carioca
- Straight leg shuffle (Kuch thought this had a different name but his argument was weak so it was overruled. I thought he was a lawyer?)
- Closed the gate
- Open the gate
- Super Mario punch
- 400m jog
Tha Thang – The 10 Gassers Challenge:
- Round 1: 50m at half speed, backpedal to return
- Round 2: 50m at half speed, backpedal to return
- Round 3: 50m at three-quarters speed, backpedal to return
- Round 4: 50m at three-quarters speed, backpedal to return
- Round 5: 50m at full speed, backpedal to return
- Round 6: 100m at half speed, backpedal to return
- Round 7: 100m at half speed, backpedal to return
- Round 8: 100m at three-quarters speed, backpedal to return
- Round 9: 100m at three-quarters speed, backpedal to return
- Round 10: 100m at full speed, backpedal to return
Static stretching (each done for 15 count):
- Seated Hamstring stretch
- Figure-4 piriformis stretch
- Kneeling hip flexer stretch
- Stand quad stretch (done with partner for balance)
Lagniappe:
- Mountain climbers x 10 IC into 100m full speed sprint
- Merkins x 10 IC into 100m full speed sprint
Mary/Plankorama:
- Forearm planks x 30 sec
- Side planks x 30 sec each arm
- Single leg planks x 30 each leg
- Alternate arm/leg forearm planks x 15 sec each
Mosey back to the shovelflag, countorama, nameorama, announcements, intentions, and sweaty ball of man.
Glad to be back and thankful for a safe trip. Look forward to leading the PAX for my next Q.
