YHC and Stray did a MQ swap where he took a Q at The Mighty Oak, and I got an opportunity to lead (and attend) my very first Ludicrous Speed! Given the fact that yours truly has only run farther than 3 miles (on purpose) twice in my life, I was excited to introduce the boys at Ludicrous to a track version of the soon-t0-be-famous EstwingNado.
Drebin and Turnpike were there on time, with Deadhead and Tantrum bringing up the rear in the middle of the…
WARM-O-RAMA:
- Side Straddle Hop x 25 IC
- IST x 10 IC
- Toy Soldier x 10 IC
- Slow Windmill x 10 IC
- Slippery Dip Can x 10 IC
- Hamstring Stretch
THE THANG:
This is now the fourth AO to be blessed with my version of a “nado”. The difference in mine is that all exercises are done as a group — removing the Sharknado element of eventually running by oneself (usually me) — and they are done in a progressive/compounding manner.
Do exercise 1, lap around the track. Do exercise 1, then exercise 2, lap around the track, etc. Continue adding on until exercise 10.
- Exercise 1: 1 Burpee OYO
- Exercise 2: 2 Slow Deep Squats IC
- Exercise 3: 3 Perfect Form Carolina Dry Docks OYO
- Exercise 4: 4 Split Squat Jumps (Bonnie Blairs) IC
- Exercise 5: 5 Butt Kickers IC
- Exercise 6: 6 Plank Jacks OYO
- Exercise 7: 7 High Knees IC
- Exercise 8: 8 Mountain Climbers IC
- Exercise 9: 9 Apollo Ohnos (Each Leg) OYO
- Exercise 10: 10 Perfect Form Merkins OYO
We threw in a few core exercises for good form, but were able to complete all ten rounds with just enough time for a little…
MARY:
- WWII Sit-ups x 20
- Freddie Mercury x 14 IC
- Push-Throughs x 14 IC
MOLESKINE:
- Keeping the theme of other Ludicrous Speed backblasts I read in my research, Drebin is very fast and was consistently waiting for the pack to get back and do our exercises
- Great work by Deadhead, who is still putting in the work despite also being in newborn survival mode
- Always great to catch up with Turnpike who has been a great motivation and inspiration for me
- I think Tantrum enjoyed the variety introduced with the cardio-forward exercises between laps… feel free to steal it!
- Thanks to Stray for the chance to Q at this mighty fine AO