December 9th, 2016 By Pavarotti

6 strong made the right choice this morning to get their Speed on.

The Thang:

=>Warm up mosey down Shelly Ave. and then to the HCE bus lot

Speed + Ladder = Spladder

• 5 to 20 ladder with sprint in the middle
• Curb jumps 20, 10, 15, 5
• Jump over line 5, 10, 15, 20

Michigan Sprints

• To third goal post (then back) – 10x
• To second goal post (then back) – 10x
• to first, partial goal post (then back) – 10x

=>Mosey to track

Native American Run Team Track Work

• Teams of 3 – 400M
• Teams of 2 – 400M
• Team of 6 – 400M
• Team of 2 vs. Team of 4 – 400M

=>Mosey to HCE bus lot to escort Stoli and Chavez to their cars

Sprints from ground start – 4x

COT

Pray

Nap

Moleskin:

1. Stoli – “Vern!” PAX – “This isn’t a bootcamp day!” Pavarotti – “I got this.”
2. Great work today, gents. It was great to be back out in the cold gloom. I can’t think of a better way to start the weekend.
3. Thanks for testing out the Indian/Native American track work. Not sure it will take, but it was fun trying. I believe the smaller teams have the advantage since they are sprinting more often.
4. Buffal Bill is going stag to the Christmas party and feels vulnerable, so make him feel welcome. And don’t forget to bring a toy.
5. Have a great weekend and enjoy your time with family and friends!

Godspeed (that’s my small tribute to John Glenn who lived when men were men)
-Pavarotti

Highland Speed, Highlands

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