July 3rd, 2015 By Pavarotti

A nice, even snowman laced ’em up for some Speed…..and #lowmobilitytraining

The Thang:
=>Head off through the rabbit hole, after saying goodbye to the injured and lame, for a fellowship mosey down Shelley Ave to bus lot

DropCloth Oval Track (DOT) – Warm Up

• Partner up
• Partner 1 runs lap, Partner 2 rest
• Partner 2 runs lap, Partner 1 rest
• Repeato for 2 laps each to total 1/2 mile

=>Mosey to 3rd world country soccer fields by Learning Cottages

Partner Drills

• Partner 1 sprints to other soccer goal post and back
• Partner 2 jump squats at 1st soccer goal
• Each Partner does x2
• Repeato with partner staying at first goal post doing one legged jump (right)
• Repeato with partner staying at first goal post doing one legged jump (left)
• Repeato with partner staying at first goal post doing invisible jump rope

=>Mosey to driveway leading to bus lot

Cone Sprints

• Line up next to partner and in front of a series of 3 cones
• Race partner circling each cone and then sprinting to finish x2
• Repeato, but start further back so cones are in the middle of the sprint

=>Mosey to school entrance

Hill Sprints

• Line up and sprint to post, walk back
• Line up and sprint to sewer drain, walk back
• Line up and sprint to stop sign, recover

=>Mosey back to bus lot

DropCloth Oval Track (DOT) – Finish Up

• Partner up
• Partner 1 runs lap, Partner 2 rest
• Partner 2 runs lap, Partner 1 rest
• Nevermind, everyone runs 2 laps

=>Shelley Ave fellowship mosey back to HCE

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#lowmobilitytraining “Workout”

1. Guard rails
   20 decline Mericans
   30 squats
   20 incline Mericans
   30 squats
   x3
2. Playground
   10 chinups
   20 dips(?)
   30 lunges
   x3
3. Playground
   5 to 1, pullup/Merican ladder

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Join up with the injured and lame

Mary

COT

Pray

Nap

Moleskin:

1. Welcome to Thorn (aka Brett Miller). You came out of the gates and I predict a solid F3er. Ready for the BRR yet?
2. Nice work #lowmobilitytraining group. It’s great to see you out there even with your injuries. You know your bodies and chose to stay fit the smart way. #veterans
3. Way to work Speed group. I know that some of you didn’t want to be there, but you pushed through and will be thankful later. It wasn’t easy and you never stopped. #accountability
4. Finally, please take time to reflect on your freedoms and enjoy the weekend with family and friends.

Godspeed
-Pavarotti

Highland Speed, Highlands

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