6 speedsters rolled out of bed to get faster on a humid Friday morning.  YHC got there early and turned the parking lot into a virtual mouse trap of ladders and color-coded cones.  Even with the color-coding, some PAX struggled with directions today.

 

 

I guess I will call this a SAS (Speed, Agility, Stretching) workout.  We really did Agility, Speed, Stretching but that acronym isn’t as family friendly.

 

 

No FNGs, so quick disclaimer and we were off.

 

 

 

Mosey full lap

Mummy x15 IC

Skiers x15 IC

SSH x15 IC

Smurf jacks x15 IC (always a crowd favorite)

Asphalt Picker x15 IC

 

Mosey to first row

Run lines x10 (back pedal, side step, sprint – 2=1)

Ladders 10:1 Merkins & Rocky Balboas

 

Agility Ladder (x2 each)

Straight run

Lateral side step

5 hops + run

Lateral crossover

Side hop (in-out)

Icky Shuffle

 

Cones (x3 each)

X-Drill

L-Drill

5-10-5

 

40m (50% then 90%)

100m (50% then 90%)

Long sprint (sprint -> shuffle -> ladders -> cone zig zag)

One suicide run, 1/2 the parking lot length

 

Stretching/Yoga (10 min)

 

 

 

 

Strong work today gentlemen.  Lots of sweat flying.

 

 

Glock didn’t care for the combine style workout and split halfway through to run OYO.  Dutch Boy made a fly-by as he eases his way back into the gloom.  Saw Brinkley walking the streets while leaving too, nursing his knee back to full health.

 

 

There was a rabbit FNG who joined at the end.  He was quite adept at bear crawls and was quickly named Nut.

 

 

Thanks to Pav for making the long journey from up north to join us.

 

 

Snape was already there when I showed up 30 minutes early to setup the course.  He just can’t get enough of the morning beatdowns.  Although he did sit in the car the whole time I measured and set up the parking lot.  I suspect he was asleep.

 

 

No WWIIs made Powerball and YHC very happy.

 

 

I will have to make the sprints longer next time, Gordo never wanted to stop at the end.

 

 

Have a great weekend all.   Don’t forget about the F3 Albemarle kick-off on Saturday.