(3rd) World Cup Fever

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