*Turnpike Dirt and I ran a quick standard to warm up
Today I wanted to get back to some speedwork and think we accomplished that
Run around school and circle up to start
SSH X 25
IST X 25
Squat X 15
Man Maker Merkin X 15
Soybean/cotton/cherry/apple/squash/strawberry/corn/potato picker X 15
Run to track – its Open Hooray!!!
One lap to survey, make sure random benches etc didn't trip anyone up
Sprint! 400 Yards/Meters
Dying Cockroach X 15
One Lap Indian Run
Sprint! 300 Yards/Meters
LBC X 20
One Lap Indian Run
W X 15
Sprint! 200 Yards/Meters
some other ab exercise X 15
Sprint! 400 Yards/Meters
Mosey around front of school and back to home base
WW2 X 20
J-Lo X 15 (courtesy of Turnpike)
Box Cutter X 15
Elbow Plank 1 min
Superman 30 seconds
Elbow Plank till the end
Moleskin:
Enjoyed the speed and abwork today. Somehow when it gets cold, seems like staying at the school is somewhat called for, and it was nice they left us the track. First let me say nice job to Memo who took those sprints seriously, his footsteps pushed me. Secondly, Turnpike, whew, you sure turned it on for that 200, nice! To your first question, no I am not sure those were yards or meters, whats the diff, about 3 inches…..hmmm, I'll leave that alone for the moment. BEP we all blame you for that final 400, hope the rest of you fared better well on that, I lost steam a bit after half way, then turnpike passed me again. Jaws and Dirt, you two have certainly come a long way, I look forward to you beating Jingle Bells (absent again) in any upcoming running based competitions.
Thanks all for joining this morning, hope the workout exceeded your expectations, have a great week, Turnpike is Qing next one.