On a slightly chillier than expected morning, the crowd slowly trickled in at Fission. As Hat Trick, Hollywood, Tuffy, and I started a slow mosey, Titan fell in line after half a lap around the parking lot track, and Stapler rolled in on lap 2. So we did a third lap and then circled up.
COP:
SSHx24, IST, Cotton Picker, Slow Squat, Slow Merican, Windmill all x12 IC
The Thang:
Mosey to other side of track for some dynamic warm-up – high knees, butt kickers, side shuffle, karaoke, and high step karaoke
Mosey to main school entrance and partner up for 200 Carolina Dry Docks, 200 split squats as a pair, with partner 1 running a loop around the parking island while partner 2 did the exercise, and flipflop.
Mosey back to concrete track for partner sprints ending in 10 hand slap mericans. Repeato, Repeato.
Mary:
LBC x 24 IC, 5 Burpees OYO
WW2 Sit-Ups x24 SC, 4 Burpees OYO
Low Dolly x 24 IC, 3 Burpees OYO
Pretzel Crunch x 12 IC each side, 2 Burpees OYO
Dying Cockroach x24 IC, 1 Burpee OYO
Elbow plank x45 sec
Recover, Recover
Moleskin:
– Thanks for coming out today, boys. Light attendance all around this week, I think due to tapers, rain, and whatever else. Glad to have you guys out there and moving around with me. The chill in the air was refreshing.
– Appreciate Hat Trick for taking us out today
– We ran a little more than I had planned. Felt like it was needed to keep the muscles warm.
– Varying levels of competence on the high step karaoke. Don't worry — my track athletes have trouble with that one as well 🙂
– Good convo this morning — App State, MQs at MMM having to own a jeep, other posts this week, etc.
See you all soon.
Waffle