Let me start this torrid story at the beginning…I am sitting on my couch last night watching the NY Giants get mauled by the Steelers and thinking where was I going to post on Monday – I was leaning towards Fireball since I missed off the books and wanted to get some miles in. But then came the familar "Ding" of twitter with Tantrum confirming that I had the Q at Titan in the AM…Uh yeah sure?
Well I decided that I was going to serve up some nasty track work for the PAX given that many would be tapering for the H'Ville Half this coming weekend. So we gathered – all 7 of us (incl 4 for the standard) – for a little chit chat and to wait for Jolly to roll in right on late. So we started to mosey around the school and circled up in the parking lot for the standard F3 Isotope warm up
SSH x 20
Mountain Climbers x 15
IST x 10
Seal Claps x 20
and then we moseyed over to the track area…and this is where my plan went to @#$!%. To my complete surprise, the track was closed! Apparently no one told them we would be there and my initial comment was "Master Q should get this AO squared away…". Now that my beautiful 40 min of pain was not meant to be, I had to improvise an equally hard workout on the fly…here is what we did
THE THANG!
Moseyed to parking area behind the track for some long hill sprints. PAX were instructed to sprint back of the hill to the 4th light pole and jog back to the start – get in FLR – then sprint to 3rd light pole and job back – only this time it was 10 Burpees OYO. Repeato to 2nd light pole + 10 Burpees OYO and finally 1st light pole with 5 burpees OYO. At this point heart rates were up and ready for more.
Round II
Same as before – sprint to 4th light pole and jog back, this time get in elbow plank for 45 seconds. Sprint to 3rd light pole, jog back and elbow plank. Repeato to 2nd light pole and repeato to 1st light pole.
Mosey to the pit…alternate leg step ups to top of the pit, inclined mericans x 10 IC – return to bottom of the pit
Step ups 10 each leg OYO, then inclinded mericans x 10 IC
Mosey the long way back to the starting parking lot, COT and we are Recover Recover.
MOLESKIN
- First point of order…Jolly is fast for a lineman, won the first sprint but faded late – and he beat turnpike on the down hill job – Gold Star
- Second point of order…Turnpike is deceptively fast and crushed the PAX on the 3rd light pole sprint – I think we agreed that I could take you on a flat surface with the wind at my back for the first 20 yards
- Third point of order…sprinting is hard, adding burpees made it harder and all PAX put forth a really strong effort this AM
- Thanks Jolly for saying I call the best cadence – it warms my heart coming from you
- And Finally, thanks Tantrum for the reminder – i could have been at Fireball running solo which is no fun at all
I'll be back, I promise, to deliver the original workout just so you all don't feel cheated
TBone…Out!