Old School Speed

6, then 7, then 6, then 5 came out for some old school Speed in glorious December weather….

PAX: Pavarotti (Q), Poutine (WD), Skipper, Powerball, Moscow Mule (WB), Shazam, Cat Call

=>Follow the leader around AO to the front of RRMS and then partner up

The Thang:

Middle School Island
Partner 1 run around the island while partner 2 does exercise x3
Round 1 – Step ups
Round 2 – Jump ups

=>Mosey behind RRMS

Middle School Hill
Partner 1 run runs up hill to touch fence while partner 2 does exercise x3
Round 1 – Mountain climbers
Round 2 – Jump squat twist

=>Mosey to bus lot

Michigan/Ladder sprints
Partner 1 sprints to first goal post and back while partner 2 planks, then switch x6
Partner 1 sprints to second goal post and back while partner 2 planks, then switch x4
Partner 1 sprints to third goal post and back while partner 2 planks, then switch x2
Full ladder

=>Mosey to the DOT 200M track

Partner race series

=>Mosey to start

COT

Pray (for Vision Quest)

Moleskin:

  1. Thanks for showing guys. It was good to be back Qing at Speed….er…Cardio.
  2. Prayers for Shazam and their foster child today.
  3. Gotta run to Georgia now!

Godspeed
-Pavarotti

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