November 18th, 2015 By Capri

6 pax assembled for a gloomy workout at Pain Academy this morning. Details are as follows:

 

Warmup:

Mosey

disclaimer

10 x side straddle hop

10 x imperial walkers

high knee and buttkicker run- 100 yards x2

 

The Thang:

20 x low slow squats

10 x tucked squat jumps

15 x slow count mericans

bear crawl and lunge walk- 100 yards x 2

20 x low slow squats

10 x tucked squat jumps

15 x slow count mericans

100 yard sprints x 2

20 x low slow squats

10 x tucked squat jumps

15 x slow count mericans

100 yard sprints x 2

CENTURY RUN #1- Run around the big track (~1/3 of a mile?) stopping 4 times for 25 mericans; 100 total)

CENTURY RUN #2- repeato, but with LBC’s

CENTURY RUN #3- repeato,  but with Squat Jumps

 

Mary

Flutter x 10

WW2 Situps x 10

LBC’s x 10

Heels to Heaven x 10

Freddy Mercury x 10

 

 

Moleskine:

 

1.It’s great weather to be out in the gloom- fun morning all around!

2. Running is much harder when stops for squats are inserted

3. Blue Crush’s comment about getting the runs from coffee had an unknown meaning this morning.. YHC showed up with a cup of black coffee and much running ensued

 

 

Pain Academy

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