December 28th, 2017 By Cupid

9 pax posted in the frigid 27 degrees for a modified track workout designed to build speed and lung capacity.

Warm-O-Rama:

Mosey to power plant
-SSH IC x 20
-windmills IC x 15
-Hillbilles IC x 15
-Mountainclimbers IC x 20

Mosey to top of parking deck
-high knees and buttkickers to one end
-karaoke back

The Thang:
Workout consisted of a modified track workout ladder.

-Sprint 50 yards (halfway down one straightaway). Lunge walk the remaining 50
-Walk to the next corner
-Sprint 100 yds (1 straightaway) 10 core killers
-Walk the corner
-Sprint 200 yds (2 straightaways and corner). 20 merkins
-Walk the corner
-Sprint 400 yds. 40 squats
-Sprint 600 yds. 60 LBCs
-Sprint 400 yds. 40 squats
-Sprint 200 yds. 20 merkins
-Sprint 100 yds. 10 core killers
-Sprint 50 50 yds. Lunge walk 50.

Mosey to AO for one set of all you got pull-ups.

Mary:
Light broga to stretch things out. 2 sun salutations.

Moleskin:
This was a gasser and I almost didn’t show up for it, arriving at 5:29 and 30 seconds as Trick pointed out. Private Ryan killed it. He ran so fast his hands froze and he stayed behind in the stairwell to warm them up before returning to AO. I can’t wait for the weather to warm up. You know it’s a good one if Catfish can’t talk. His only comment the entire day was that a catfish knows how to find deeper water whenever it gets cold, whatever relevance that pearl of wisdom holds.

Prayers with Trick as he and the family depart for the jungles of Brazil on Saturday.

Always a pleasure,

Aye

Concord, F3Concord

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