August 12th, 2019 By Chum

Disclaimer: YHC is not a professional. He is not even an expert in the things he is about to lead the pax in doing. So, any consequences the pax experience as a result of following him and doing what he says, these are the fault of the pax, not F3, the venue, or the Q.

There comes a time, every now and again when the Q realizes that the plan he has scratched up for the morning is not going to be easy for him. One can recollect hearing the advice from past pax, “If he can’t do it, don’t Q it.” Sage wisdom. Still every now and again the Q needs to stretch himself even at the risk of embarrassing himself or flat-out failing. Such was the case for this morning’s Q. He had prepared in his usual way, thinking of the big picture instead of the gritty details leaving room for a little imagination if the moment required it. This morning’s picture included one of the Q’s biggest weaknesses, speed. No one has ever accused him of being fast. And this morning’s workout was rife with speedwork. Cone drills for directionality, line drills for outright speed, recovery runs, relay races, and a little bit of regular bootcamp starfish to top things off.

WARMUP

• Mixed Mode Mosey
• Walking Dragon Merkins for 20 yds
• Walking Lunges for 10 yds
• SSH x 20 IC
• LSS x 10 IC
• Squats x 10 IC
• Mosey to the Soccer Field

FIELD WORK

• Cone Drills
  • Sprint Forward to Cone
  • Backpedal to Next Cone
  • Working up the ladder till the exit
  • Jog around this half of the soccer field and back to starting cone
  • repeat 4 times each pax
• Field Sprints
  • Pax line up along 1st cone line in order according to speed
  • 1st pax sprints to half-field line
  • 2nd pax chases him with a head-start (when 1st passes 2nd cone line)
  • continue down the line of pax till all pax run
  • If a pax catches the pax before him, then he moves up the speed ladder
  • Rinse and repeat for 5 total runs (last run is for the full soccer field)
• Starfish (for recovery)
  • 5 points with a heart
  • heart = 5 Freddie mercury, all legs = 10 reps
  • 1st leg =
  • 2nd leg = jump squats
  • 3rd leg = Carolina Dry Docks
  • 4th leg = Lunges (each leg)
  • 5th leg = WW2 Situps
• Relay Race
  • 2 teams of 4 from the midfield line
  • each runner goes and picks up a cone and returns it to his team
  • first team to 5 cones wins
  • no prizes
• Mosey to the Shovel Flag for COT

COT

NOTES

• Thanks to everyone for participating in this morning’s madness
• The Body is fast, YHC is not

 

Piledriver

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