Speed Day!

Event Date

Nov 07, 2016

AO


*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.