July 21st, 2018 By Bay City Roller

Warm up:

Jog around CHS football practice field doing high knees, butt kickers, karaoke, goose steps

Circle up at lower practice field

SSH x 20

Windmills x 15

Hamstring Stretch

Air squats x 20

Jog to Miramar Drive

¼ mile run to Frostbite’s house up hill (wake up Frosty. Ask why he’s not here)

50% first half, 75% second half

¼ mile Pursuit run up Miramar hill

Stagger runners 30 feet apart. Race to a point ¼ mile away. If runner behind catches you, you do 5 burpees. Good incentive to not get caught!

 

The Thang

Devereaux Hill (The “dreaded” Devereaux Hill)

30 yard stride drill downhill to warm up

Jog to bottom of hill

Sprint .2 mile up hill  x 3 (Q estimates 20% uphill grade, maybe higher without official survey)

 

Pursuit sprint .2 mile up hill. Each runner gets 5 second head start. (Lex, TP, Hops, Private Ryan)

If you get caught from behind, you do 5 burpees on the hill, then finish the sprint!

Repeato

 

Jog to Pain Station #1 at CHS main entrance

LBC’s x 25

Freddie Mercks (slow)  x 15

6 inches (hold 45 seconds)

Low flutters

Homer to Marge

Merkins x 20

Jog to Mary (at CHS practice field)

Pidgeon stretch each leg

Plank (1 minute) into windmill both arms

Plank (1 minute) into mountain climbers x 20

Plank (1 minute) into Brazillians x 20

Moleskin:

1. Four hearty Pax , who shall now be called the Four Horsemen of Devereaux, gathered on a clear, less than normal humidity, 69 degree mid-July morning with no fear of pain. Despite fair warning of impending torture, these four pax answered the call with flying colors, conquered the “dreaded” Devereaux hill and are better men for it.
2. If anyone didn’t know this by now, Private Ryan is very fast……especially in the pursuit drill! He caught everyone in front of him every time we ran pursuit even though Q made him start at the back on purpose. Burpees on a 20% grade hill are no fun which PR made us all do. He did burpees himself at the top just to even things out. What a guy!
3. We ran by Frostbite’s house twice hoping he’d come out to play this morning. Thought about using his obstacle course but decided against it.
4. This was a very challenging workout today and excellent training for BRR. Lex showed his toughness and why hopefully he’ll be ready for the BRR challenge next year. Kudos to Hops for keeping time as Q forgot his watch as well as forgot to count off and thank God at the end of our workout. God has given us strong bodies for which to serve Him and Q completely forgot to give thanks. For this I am truly sorry.

5.   Thanks again for a great workout and allowing me to lead today! I appreciate all

my F3 brothers and am strengthened by you.

 

Moleskin faithfully submitted by Total Package 07/21/18

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