January 23rd, 2018
9 men came out in 60-degree weather in January to get faster and stronger. Lots of work put in this morning and we’re better for it. IronQ week is already taking its toll. Whose ideas was this again??
The workout went like this.
Mosey around parking lot to YHC standard Warm Up spot
Warm Up
SSH x 20, IST x 15, Windmill x 10, 5 Yurpees OYO, 20 Mountain Climbers, 10 Mericans
The Thang
Starting at one end of parking lot
Bear Sprints one line, Lunge walk next line – alternate across the lot
This is a Bear Crawl as fast as you can. Almost as fast as @Kojak’s normal pace. Now we know why he always wears the gloves – ouch. Only one round of that for today.
Indian Run “the short way”, meaning still in the parking lots, but all the way to the buses
@SoloCup heard it differently and started mass confusion. No big deal though, we herded the cats back in line
Suicides with 5 hand-clap mericans at each line
Indian run around the lot – “short bus” way this time
Burpee 2-minute drill
@Clueless was the timekeeper
Just when we thought it had to be over … @Clueless announces “1 minute”
Longest two minutes ever
10 seconds to catch our breath
Normal mosey around the lot
Jump Squat – 2 minute drill
120 seconds of pain
10 seconds to catch our breath
Indian run around the lot
Line jump across your favorite line – 2 minute drill
Holy calf burn, Batman!
10 seconds to stretch calves
Indian run around the lot
Upper Body
10 normal, 10 wide, 10 diamond, 10 carolina dry docks
Boot camps aren’t complete without mericans
Suicides – AYG (all you got) for last round
Indian Run back for Mary
Mary
Side Plank – 30ish seconds per side
Left elbow found the perfect rock to inflict maximum pain, so definitely less than 30 seconds on that side
Leg raises on each side to strengthen hips x 20
“It’s all in the hips” is truth
Announcements
April 14th is Harrisburg 5k. We will probably have two #SpeedForNeed chairs. Please plan to show up and support the event. See @Gapper or @Exit54 for details
Time Laps is still recruiting and needs some more. Talk to @Escalade or @Clueless for some details.
BRR 2018 also needs some more people. It’s getting warmer. Plenty of time to train. Do it!!! Here’s the sign up form: https://goo.gl/forms/lTVFaRl98Z8T2Cbu1
Moleskin
Great work this morning guys. I think we all got faster so let’s count that as a win.
@Exit54 was killing it out there this morning. Nobody could catch him. Nice work.
@Finnegan pushed himself to the limits – great job!
3 Comments on “Speed”
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1. Great lead. Those hip flexors are still burn’n
2. “The short way” to me didn’t include going all the way around the parking lot.
3. Strong Work by @Finnegan at the end.
4. I guess everyone else was skeered of a little rain. Not a drop as soon as we launched
Keep pushing
Yeah, was figuring out that route on the fly. Initially thinking about going on the road and then thought twice.
Great lead this morning @FlipPhone. I needed that kick in the tail today.