September 22nd, 2017 By Pavarotti

5 and a Grinder showed up for some Speed.

THE THANG

=>Warm up mosey out the rabbit hole, down the Parkway, and then to the Street St Hill

STREET ST. HILL SPRINTS

Line up at bottom of hill close to rock

• Sprint forward to first tree, backwards to next, forward next, etc until top of street
• Defensive slide to first tree, switch direction at next, switch at next, etc. until bottom of street
• Repeato x2 with Stoli Skips, Bounding, Forwards and Backwards

=>Follow the leader to bus lot

SPRINT LADDER

Line up on one side of the lot

• Sprint to other side of lot – Virtual Jump Rope x20
• Sprint to other side of lot – Virtual Ski Slalom x5
• Sprint to other side of lot – Virtual Jump Rope x15
• Sprint to other side of lot – Virtual Ski Slalom x10
• Continue to complete ladder

=>Mosey to top of DropCloth Oval Track (DOT)

DOT RELAYS

• Partner 1 – 200m, Partner 2 – 200m x2
• Partner 1 – 100m, Partner 2 – 100m x4
• Partner 1 – 50m, Partner 2 – 50m x8

=>Fellowship mosey down Shelley Ave.

COT

Pray

Nap

MOLESKIN

• Show to know
• The DOT track work was definitely you against you. You get what you put in to it. Great work by all!
• Love having Speed regulars out there (@slappy, @disaster). It’s the best way to start the weekend. And welcome @toolman!
• @gordo – Get better, man. Way to work on a bum knee.
• Murdock has the Q at Mallard Creek Park on Saturday. See you there!
• Have a great weekend, hug your kids and family.

Godspeed
-Pavarotti

Highland Speed

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