Sprint O Rama – Up – flat – down

Event Date

Feb 25, 2016

AO


Warmup:

15IC SSH

15IC MC

10IC ISW

Lunge walk across parking lot

 

The Thang:

3 hill sprints up small hill, with a MB after first 2 (about 300’ each sprint)

1 Merkin/1 leg squat pyramid, 2 merkin/2 – 1 leg squat, working up to 7;  repeat with other leg (56 merkins in the routine)

Line up at Ash Hollow for 3 flat sprints, with MB (about 300’ each sprint)

Plank Routine:  

10IC Plank with toe touch left then right

10IC Plank with hand touch left then right

10IC Plank with diagonal touch

10IC Plank with diagonal lift

3 downhill sprints on Summit Ridge with MB after each (430’ each)

Mosey to back playground, partner up

25 Hanging toe touches (each partner to do their 25, if touch ground during set, partner does 5 Burpees, switch after get to 25)

 

6MOM:

15IC LBC

10IC RHD

30 sec superman

10IC LHD right

15IC Low flutter

30 sec Mason Twist

 

Reflection:

Romans 8:1 “There is therefore now no condemnation for those who are in Christ Jesus.”

 

Satan will lead people to think they are failures and that something can’t be fixed, but there is no condemnation in Christ Jesus.

 

Moleskin:

  1.  Very quiet morning, from both ends of all
  2. Some groans with merkin/squat pyramid
  3. Hanging toe touch set seemed to be crowd pleaser as well, from an F3 Q standpoint