March 2nd, 2018 By Pavarotti

A halftener* of Speedsters cut through the wind to challenge themselves against the Beep Test.

THE THANG

=>Follow the Leader mosey with backwards run, defensive slides and slalom to the entrance of Ridge Road Middle

Beep Loop

• Run the firehouse loop
• Mosey on beep, run on next beep, mosey next, etc. all the way to the track
• The time between each beep will shorten
• This was a warm up for the actual Beep Test

=>Mosey to track, hop the fence, warm up lap with Beep Test instructions

Beep Test

• Set 2 markers at 20M
• Start at marker 1 and run to marker 2 on beep, then back to marker 1 on next beep, then back to 2, then 1, etc.
• Continue going back and forth between markers for each Beep. If you don’t get to the marker in time for Beep, then you drop out of test. Each level increases in speed.
• Go until all “contestants” drop out of the test
• Cool down mosey lap
• Repeato
• Series of 200M, 100M and 50M sprints

=>Mosey back to HCE via swamp/half firehouse loop

COT

Pray

Nap

MOLESKIN

• It was good to see a whole halftener* out this morning, especially since the Q had some props (speaker, lights, phone). I’m hoping the numbers increase as the weather gets warmer.
• We brought out the Beep Test for today to measure our stamina before the Spring season. We’ll do it again in the summer to measure the improvement.
• Great work by all! Everyone really pushed it this morning. We improved on the second test and got to Level 7. Note that pro soccer players can go beyond Level 14. #ronaldo
• I’d mention what was discussed, but it got a bit PG-13 with all the monkey talk. #showtoknow
• Still no sign of Stoli.
• Enjoy your weekend! Say hello to a stranger or call an old friend.

Godspeed
-Pavarotti

*A ‘halftener’ is equal to 5

Highland Speed

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