February 28th, 2020 By KleanUp

9 for a Friday Cardio (Speed) beatdown including one FNG (Chris).

Mosey to the track behind RRMS.

The Old School Speed Thang:

• 300 yard shuttle run x 25 yards.  Sprint to 25 yard mark, sprint back…  12 lengths with a target to complete in under 60 secs.
• 50 yd sprints x 4
• 100 yd sprints x 3
• 220 meter sprints x 2
• 440 meter sprint x 1
• 220 meter sprints x 2 (with one a mosey recovery)
• 100 yd sprints x 3
• 50 yd sprints x 4
• 300 yard shuttle run as above

Moleskin

• 2.75 miles of Cardio, er Speed.  Well done men and thanks for hanging with the old school beatdown.
• Today’s edition of Cardio was intended to go easy on @Barrister and not stress his little finger thereby eliminating his usual mumble chatter.  Uhh – the finger was fine but the mumble chatter, or shall we say complaining, may have been at an all time high.  #badgeredwitness
• In all fairness, YHC did intend to mix it up a bit this am with sandbags, battle ropes, etc., but not today.
• We discussed a potential speed mettle concept for Fridays which has some potential.  Need to make this happen soon.
• Welcome to FNG Chris Ruscio.  Chris was not named this morning, but hoping we can make that happen Saturday at MCCP.  7am launch.
• Thanks to @Guinness to bringing Chris out.
• At the risk of poking the bear(s), it was noted how quiet Slack has been this week with @Dutch Boy and @Murdock both traveling.  Now duck and cover…

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