February 22nd, 2019 By Poutine

4 Speedsters and 1 Rucker (yes that was @f3_thenanny) showed up singing “I got Sunshine on a Rainy Day”.  The Speedsters tried to get TheNanny to join the Speed & Agility beatdown but he chose to Ruck instead with his imaginary friends.  The Speedsters then moseyed to the back of HCE performing Carioca before circling up for warm up.

WARMARAMA:

• Mummy x15 IC
• Skiers x14 IC
• Heisman x13 IC
• Squat Jacks x12 IC
• Walk Outs (aka inch worm) x5 OYO

THE THANG:

Beatdown was divided into Partner Resistance Band for first half followed by agility ladder also with resistance band.

Suicide Partner Resistance Band – Line up at first Basketball (BB) post  

• Partner 1 Sprints from 1st BB post to 2nd BB post while pulling Partner 2 who provides resistance with the rubber band.  Partners then switch roles and sprint back from BB post 2 to BB post 1.  Rest 10 count.
• Partner 1 Sprints from 1st BB post to 3rd BB post while pulling Partner 2 who provides resistance with the rubber band.  Partners then switch roles and sprint back from BB post #3 to BB post #1.  Rest 10 count.
• Partner 1 Sprints from 1st BB post to 4th BB post while pulling Partner 2 who provides resistance with the rubber band. Partners then switch roles and sprint back from BB post #4 to BB post #1. Rest 10 count.

Repeat above suicide but this time without resistance bands and no rest – from post 1 to 2, then back, then from post 1 to 3, then back, and finally from post 1 to 4, then back to finish line.

PAX performed above suicides with and without the resistance bands 2x.  Needless to say there were a lot of hands resting on knees while grasping for oxygen.

Agility Ladder Drills with resistance bands (above knees)

• High Knees x2
• Lateral High Knees x2
• In & Out x2
• Lateral In & Out x2
• Icky Shuffle x2
• One Foot Hops x2

PAX then performed same agility ladder drills but this time without the bands x2 and under the covered area since by that time the rain had picked up.

MARRY/STRETCHES:

• Forward fold x10 seconds
• Forward fold – legs crossed x10 secs per side
• Extended leg – toes up and reach x10 secs per side
• Standing & balancing quad stretch – heel to butt x10 secs per side

COT :

Once again, we prayed for those who are sick, injured or struggling with various issues.  It takes a village so let’s keep in touch!

MOLESKIN:

• YHC is really proud to have 5 PAX show up to what looked like a nasty morning but luckily the heavy rain held off until the last 10 minutes. By that time we gathered under covered area behind the school without missing a beat.
• Although the rain didn’t make us wet, YHC actually came home wet from the sweat of this beatdown.  I guess it is called kicking your own butt!
• Focus this morning was on explosiveness and quickness.  YHC has to admits that those resistance bands are nasty.
• We have not seen some of our regulars in the last few days.  YHC is assuming that weather has something to do and hope it is not a reflection of YHC being the Q for full week.  If so, constructive feedback is welcome.  Complaints just for sake of complaining can be email to:  idontcare@hotmail.com
• Again, thanks to @disaster, @pavotti, @gordo and @F3_thenanny for showing up and working their tails off this morning.  It was a lot of fun!

It was a pleasure to lead Day 5 and I hope you can join us tomorrow Doomsday Clock beatdown at Mallard Creek park.  YHC plans to complete the 6 pack Q with a bang!

Have a great weekend!

 

 

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