Something About A Dog
All All MECA BackblastsAugust 2nd, 2016
YHC nearly missed the Q this morning, due to a wayward Terrier mix. (Key learning here somewhere). Thanks to @HongKongPhooey for leading the PAX until I could get there, and @UCB – thanks for sticking up for YHC.
Warm-Up
- SSH X 15
- IST X 15
- Windmills X 15
Mosey to practice field.
The Thang
“Over and Backs”
Teams of four take turns sprinting and getting the pain on:
Set 1
- Sprint / Wall Sit
- Sprint / Plank
- Sprint / LBC
Set 2
- Sprint / ‘Mericans
- Sprint / Plank
- Sprint / LBC
Set 3
- Backwards Sprint / Wall Sit
- Backwards Sprint / Plank
- Backwards Sprint / LBC
Mosey to islands.
“Island Hopping”
Sprint from one island to another 5X and complete 10 of:
- Air Squats
- ‘Mericans
- Reverse Crunch
Mosey to the Ridge.
“Ridge Ladder”
Complete a 2-10 ladder by two’s with pushups at bottom and air squats at the top.
Finish with a jailbreak for free coffee. (Who won?)
Mary
- LBC X 15
- Squirm X 15
- JLo’s X 15 (thanks, Bull)
Moleskin
- Thank you for the opportunity to lead. Thanks to @Clueless, @Diesel, @Bull and @Gamma for their encouragement.
3 Comments on “Something About A Dog”
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Solid lead @DickTracy! The sprint work was welcome. Sounds like the Terrier got some sprint work in too.
Thanks for visiting @Roscoe… and for EHing @Madoff. Also great to see another Bradford Park resident in @BigHurt. As the saying goes… it doesn’t get much easier, but you do get stronger. Looking forward to seeing you guys out regularly.
Stretch/Recovery at Sports Connection in Town Center tomorrow morning or Devil’s Pitchfork at Abington Pool. Solid options!
Not sure who won the free coffee, but @HKP seemed pretty excited…
Great lead this morning @DT! @HKP really likes his coffee-never seen him run so fast before