May 7th, 2016 By Exit54

Three strong at Reedy Creek Park for the 4 mile run followed by our regular Saturday AM workout…

WARM-UP:

Mosey around the parking lot, alternating high knees, buttkickers, karaoke

COP:

• SSH x 20 (IC)
• Windmills x 15 (IC)
• ISTs x 20 (IC)
• Jihadis x 5 (IC)

THE THANG:

Starting at the basketball court, the dreaded Auburn Line Drill:

• Starting on one sideline run end-to-end 8 times (16 individual lengths)
• 60-second recovery
• Starting on one sideline run end-to-end 7.5 times (15 individual lengths)
• 60-second recovery
• Starting on one sideline run end-to-end 7 times (14 individual lengths)
• 60-second recovery
• Starting on one sideline run end-to-end 6.5 times (13 individual lengths)
• 60-second recovery

Mosey to the soccer field, for the Burpee / Dip Ladder:

• Starting at the sand pit in the middle of the field, 10 burpees
• Run to the bleachers, climb to the top bleacher and do 20 bench dips
• Run back to the sand pit and do 9 burpees
• Run to the top bleacher and do 18 bench dips
• Continue descending the ladder until you reach 1 burpee / 2 bench dips.

Mosey back to the basketball court for some assorted calisthenics:

• Starting at the left baseline corner, forward bear crawl to the free throw line extended
• Side bear crawl to the left elbow
• Reverse bear crawl to the baseline
• Side bear crawl to opposite block
• Forward bear crawl to the right elbow
• Side bear crawl to the sideline
• Reverse bear crawl to the right baseline corner

REPEATO starting from the right corner and finishing at the left corner

Line up at the left corner again:

• Karaoke to the right corner
• High knees to half court
• Karaoke to left sideline
• Butt kickers to the baseline
• Karaoke to right corner
• Backpedal to half court
• Karaoke to left sideline
• Backpedal to baseline

REPEATO for about 5 minutes

Mosey to MARY

MARY:

• LBCs x 25 (IC)
• Freddie Mercs x 25 (IC)
• Mason Twists x 20 (IC)
• In-and-outs w/ hold for 2 minutes
• Alternating scissor kicks w/ hold for 2 minutes

MOLESKIN:

Tough, tough workout for the Q today.  We didn’t have an official Q signed up today, so I offered to take the lead.  I told the guys I’ve Q’d some 45-minutes workouts on the fly before, but a 60-minute workout (with no planning whatsoever) was a new one for me.  T

he 4-mile trail run was at a brisk pace considering the uneven ground we were on, and the regular beatdown was very cardio-intensive.  That said, the weather could not have been better this morning.  I’ll be missing these conditions in a few weeks.

It was good to meet Doolittle for the first time.  He played basketball in high school and pretty much smoked Deuce and I on the Auburn Line Drill.  Reedy Creek Park’s a pretty awesome AO.  So much space out there – SO much space – I don’t think I’ve seen a better location for heavy cardio workouts anywhere in the Nation.

Reminder about the 1-year Anniversary at Deuce’s joint on 5/22 at (I believe) 6pm.  There should be a sign-up going around where attendees can RSVP with side dishes and desserts and what-not.

Thanks for the opportunity to lead today.

/Exit 54

 

Boondocks

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