September 30th, 2016 By Pavarotti

5 Speedsters decided to start their weekend the right way.

The Thang:

=>Warm up mosey to front of middle school

Curb Touches

• Find a parking spot
• Run down right side of line, touch curb, run back up
• Run down left side of line, touch curb, run back up
• Complete 5 touches
• Same exercise, but run backwards up the line
• Same exercise, but do defensive slide up and down line
• Repeato

=>Mosey to track

Non-stop Ladder

• Hard run 100M, mosey 100M, hard run 100M, mosey 100M
• Hard run 200M, mosey 200M
• Hard run 400M, mosey 400M
• AYG 100M

=>Mosey to bus lot

Partner Suicides

• Partner 1 plank, partner 2 run to first goal
• Partner 2 plank, partner 1 run to first goal
• Continue until full suicide ladder is complete
• Repeato with partner waiting in dip position

=>Mosey to Mary

Stretch

Nap

Moleskin:

1. Welcome to Gazelle who joined us from Greenville, NC! We showed him the gang signs and, hopefully, he’ll take back to his AO.
2. Good work today by all. I tried to keep it moving the entire time. It was great being back at Speed.
3. Here’s the article about getting up from the ground vs. longevity.
4. Have a great weekend and enjoy your time with family and friends!

Godspeed
-Pavarotti

Highland Speed, Highlands

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