February 15th, 2019 By Pavarotti

A whole six pack (and 1 Rucker) ignored the warning to avoid Speed today….and they were all glad they did.

The Thang:
=>Warm up mosey out the rabbit hole, down Shelley, then to back of HCE

Sprint Ladder

• Line up on sidewalk by school, sprint to other end of lot by playground, do exercise, sprint back, do exercise
• Rocky Balboas on playground sidewalk – 10x, 8x, 6x, 4x, 2x
• Jump Squats on school sidewalk – 2x, 4x, 6x, 8x, 10x

=>Sprint to rock to determine partners

Partner Sprint Series

• Partner 1 sprint to first goal post, Partner 2 plank, switch so each partner sprints – 10x
• Partner 1 sprint to second goal post, Partner 2 plank, switch so each partner sprints – 6x
• Partner 1 sprint to third goal post, Partner 2 plank, switch so each partner sprints – 2x
• Partner suicide ladder for last one

=>Wosey to DOT

Partner Mile

• Partner 1 runs 200M lap, Partner 2 planks, switch
• Repeato until Partners complete 1 mile together

=>Fellowship mosey down Shelley and then back to start

COT

Pray

Nap

Moleskin:

1. We made up a new word, which is why the BB is titled Wosey Speed. It’s a walking Mosey when you are too tired to actually run. There were a few other terms I heard that can’t be included here.
2. Guess who didn’t Wosey? Right….Stoli, since he wasn’t there.
3. Great partnering with you @illuminati, And welcome to Speed @dutchboy!
4. Prayers to @buffalobill’s Aunt.
5. Regular MCP workout tomorrow.
6. Check out the Latini Memorial 8K: https://operationsweettooth.org/events/
7. Finally, get off your phone and say hi to a stranger.

Godspeed
-Pavarotti

Highland Speed

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