August 12th, 2015 By Indiana

10 PAX with clear skies and 68F. Winds N at 3.

 

Warmoramee

Mosey Down to Franklin St with little bit o karaoke

Slap Jacks x 15
AS x 15
Hill Billies x 15
Walk Outs x 10
High jumps x 10

Mosey Back to Grove St

THE THANG

PART 1- Fartleks; interval training using short bursts to increase speed and endurance by taking muscles to edge of aerobic limit;;they have memory and learn to give more the next time.

RUN around block at 6 min pace for 1 min duration

Recover 30 sec

Repeat x 4

Finish at bad ass muscle Tundra and PAX take paver to da track o truf

PART 2-TABATA; another form of interval training
20 sec max effort work to failure with 10 sec recovery for 8 total cycles per exercise

Spider man merkins

PAX AYG sprint around track

Goblet squats

AYG Sprint

Curls

AYG sprint

Mt Climbers x 4

AYG Sprint

Mosey with paver to Mary

Mary

Situps with paver held overhead x 10

Alt leg V ups with paver overhead x 10

 

MOLESKIN:

1. The Fartleks x 4 were rough on the Q.  Has something to do with being 50 im thinking but will do scientific research and report back.

2. Spiderman Merkins for 8 cycles ain’t right.  Just ain’t natural is all. Thought Backdraft was dying next to me with lots of moaning.

3. The little paver is my friend and I will not share it again. Qs personal stone from now on.

4. Doolittle can run very fast for short distances. Not sure how long he can last tho so should work to add tree climbing to available tools of flight to ensure safety from large animals. Like a bull, tiger, lion, or bear.

 

4. Great effort PAX! Please keep all in prayers.

 

Later

 

Indy

Concord

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