SubstiQ for an Old-School Speed
All BackBlasts BackblastsOctober 9th, 2020
Five pax posted to Highlands’ Friday Cardio beatdown expecting an @kleanup-led old-school speed workout. Well, @kleanup had other obligations and had tapped YHC as his substiQ the night before. However, I felt obliged to honor his commitment (made to @sandbag) for an old-school speed workout.
A disclaimer was given and we moseyed out the Golf Club lot and across the parkway to the HCES rabbit hole for some old-school follow-the-leader with karaoke, line runs, and some agility in the elementary hop-scotch spots.
The Thang
- The group partnered up, with YHC being solo. Partner 1 started at one side of the 200M track with the other partner heading to the bottom. We did 75% sprints down, with Partner 2 running once we arrived. We did this twice before upping to 85% and then AYG.
- We then lined up at the first basketball goal for some suicides. We did 5 burpees before running a suicide to every goal and back. Finish with 5 burpees. Repeato, sans burpees.
- Partner back up. Partner 1 runs backwards to 2nd goal. When he gets to 1st goal, Partner 2 chases running forward. If caught, 5 penalty burpees. No one was, so we stretched to third goal instead of second, with same chase point. Some got caught, and burpees were done.
- We then did a straight relay, with Partner 1 running from the first goal to the fourth, where Partner 2 waited and took off back to first goal. Losing team did five burpees.
- Group mosey behind RRMS to the big hill, where five hill sprints awaited. Sprint to the top and touch the fence, slow mosey down. We started all five together.
- Indian Run back to the rabbit hole, with each person doing a burpee before they started their sprint. All totaled, each man did six burpees along the way at a fellowship pace. Safe crossing to the golf club entrance, AYG to the trucks.
COT
COM
Moleskin
- Great work today men. It had a very old-school feel, especially doing it all in the bus lot. 45 minutes where everything felt nice-and-normal.
- 2.2 miles covered and 26 (or so) burpees completed. Great work
- Hated that @kleanup couldn’t make it. Hope I made him and everyone posting for the old-school speed feel.
- Was proud and honored to present @sandbag his 1,000 miles run patch this morning in COT. Super impressed by you accomplishing that goal in only 9 months!
- 1st F 20k for 2020 challenge still has spots for sign-ups. Sure, you’re behind a bit on the burpees, but @blip is already more than halfway done so it’s doable.
- 3rd F initiative to help the F3 Foundation with their October #Give2Give drive. Preblast w/ link to donate here: https://f3-meca.com/2020/10/06/preblast-give2give-for-f3-foundation/
- YHC has the Q again tomorrow at Last Call. We’re going to play a little baseball (figuratively) so come on out