May 10th, 2019 By Poutine

7 men showed up to get faster and quicker this morning thanks to a Speed & Agility beatdown lead by YHC.  We were fortunate that the rain stopped by the time we got there because some of those drills required good tractions.  Full disclaimer was given and we moseyed over to the back of Highland Creek Elementary while doing cariocas, side shuffles, and butt kickers and then circled up for WARMARAMA.

WARMARAMA:

1. Mummy IC x15
2. Skiers IC x14
3. Heisman IC x13
4. Low Squat Jacks IC x12
5. High knees IC x11

THE THANG:
Station 1: Agility Ladder  (repeat x2 without resistance knee bands and once with resistance knee bands)

1. High Knees
2. Lateral High Knees
3. In & Out
4. Lateral In & Out
5. Icky Shuffle
6. One foot hops

Station 2: Jump Rope vs. Run Around the Track (Partner best out of 3)

1. Partner 1 jumps ropes until partner 2 complete lap around the track. The partner 2 jump ropes and partner 1 runs around the track. The partner with the most jump rope wins.  Since it is hockey playoff, we do 2 out of 3.

Station 3:  Partner Suicides with and without Resistance Bands

1. Partner 1 sprints from 1st basketball post to second while partner 2 provides resistance with resistance band.  Partner 2 then sprints back from 2nd basketball post to 1st while partner 1 provides resistances.
2. We repeated from 1st post to 3rd, then 1st post to 4th post which was trash can.
3. Since we add odd number, YHC started with sled pull until he was completely out of gas.  @skipper then offered some relief for 1st post to 3rd and then @buffalo bills from 1st post to 4th.
4. We then performed about suicide individually without the bands.

Station 4:  Hurdle Hops with Cone Drills

1. Jump over the hurdles then sprint to 1st cone, side shuffle to 2nd cone, sprint to 3rd cone, side shuffle to 4th cone, sprint home.  Repeat x2

MARRY/STRETCH:

1. Forward Fold x20 secs
2. Forward Fold – legs crossed x20 sec
3. Extended leg – reach for the toes x20 sec
4. Hand next to foot with other hand reach for the sky.  Switch hand then repeat with other side x10 sec

COT/BOM

MOLESKIN:

• Prayer request for @dutch boy family as they made the difficult decision to put grandfather in hospice care.
• Continue to pray for UNCC families, community as well as the people in Denver, and the family of officer Jordan Harris Sheldon of Mooresville.
• The Time Lapse group will meet tomorrow at 6:00AM in Harris Teeter’s parking lot to then clown car to NWWC for trail running.  Message the group on Slack if interested.
• Time Lapse team of Gasses & Curious finally reached 12 participants thanks to late additions of @glock, @dropcloth, and @chowder.
• @gordo told YHC it was a good beatdown but he hates the agility ladder drills but loves them???  Just kidding, I got you!
• Great to see @buffalo bills after a few weeks of absence even though he broke one of the hurdles.  The invoice is in the mail!
• Great to have @osceola and @skipper for speed among the other regulars.

As always, it was a pleasure leading this morning.  Thanks for not losing faith in me after I had to retrieve some of the props I left in the car.

See you Monday at Mettle which I will be the Q once again. The theme:  My Tires are Bigger Than Yours!

Have a great weekend!

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