October 12th, 2018 By Poutine

The much needed cooler weather brought in 8 PAX, unless the PAX were lured and intrigued by the whisper about potential props being used for the workout. props to Speed & Agility.  Yours truly would like to believe the PAX were motivated by both.  Disclaimer was given right before we dodge (almost) a cyclist in the parking lot!  Great timing!  We moseyed to the back on HCE with a few side shuffle, high knees, and butt kickers before the real butt kicking started.

WARMARAMA

• Seal Straddle Hops x 15
• Line hops x 15
• Heisman x 15
• IST x 10
• Windmill x 10
• Tarantulas x 5 (PAX thinking I was making this up as I went until they say the super sized Weinke

THE THANG (Goad was to focus on explosiveness and quick feet)

STATION 1 – RESISTANCE BANDs

• Caveman Wall Drill – Resistance bands above knees X3 – 10 seconds burst, 60 seconds recovery
• Mountain Climbers – Resistance bands above knees X3 – 15 seconds burst, 60 seconds recovery
• Skaters – Resistance Bands above knees X3 – 10 reps
• Repeat above drills x2 without resistance bands.

The PAX looked super fast and foot steps were even in cadence.  Beautiful thang!

STATION 2 – AGILITY LADDER

• High Knees x3
• Lateral high knees x 3
• Icky shuffle x 3
• In & Out x 3

STATION 3 – SPRINT WITH RESISTANCE BANDS & PARACHUTE

• Partner 1 sprints 40 yard twice while partner 2 provide resistance using resistance band x 2
• Partner 2 sprints 40 yards twice while partner 1 provide resistance using resistance band x 2
• A few PAX ran 40 yard sprints as part of BETA experience using resistance parachutes.  Thankfully for all involved, parachute opened in all tests.

STRETCHY MARY

PAX could use some stretching following the great burst of speed and display of agility.

• Downward dog x 3 10 seconds
• Upward dog x 3 for 10 seconds
• Crescent Pose 10 seconds each leg
• Side Oblique Stretch 10 seconds each side
• Heel to butt stretch 10 seconds each leg
• Single Leg Stretch 10 seconds each leg
• Figure 4 – 10 seconds each leg
• Pigeon 10 seconds each leg

COT and BOM!

1. I appreciate the PAX showing up today with open mind and quick feet.
2. I am getting concerned that @disaster skips the workouts when I am the Q.  Coincidence or should I get the message??
3. Weather was about as good as it gets.
4. Good to see @Pavarotti back in the mix after prompt recovery from surgery.
5. Welcome Passporter @Kilowatt which usually posts at Rolling Stone. We hope to see you again at Highland Creek AO
6. I am the Q again for Mettle Monday at the Sports Club and ready to display the new toys from Amazon.
7. Speed for Need is Sunday

I am very thankful for the opportunity to lead and also very interested in constructive feedback.  You can only get better with constructive feedback. As always the non constructive feedback can be emailed at:  idontcare@gmail.com

Yours truly,

Poutine

 

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