Conditions: It was a dry, gorgeous, mostly sunny start to the day with a temperature of 60 degrees where 5 PAX posted for the Gazelles and Clydesdales Speed Workout.
I, Dynamite, prepared two separate workouts for the faster and slower PAX respectively. I entrusted Long Haul to lead the Clydesdales and handed him the sheet with the outlined workout. I was unsure of the expectation for the Clydesdales and as such the Clydesdales roamed free, off script for a ruck/walked. The Clydesdales were made up of Drop Box, Dr. Seuss and Long Haul. This left Dynamite and Uptown Girl in the Gazelle group.
Warm-a-Rama: All selected exercises were performed for 10 reps IC. The exercises are listed below.
1. SSH
2. Plank Jacks
3. Side Lunges
4. Mtn Climbers
5. Goof Balls
6. Merkins
7. Abe Pagodas
8. Parker Peters
”Thang:”
1. The Clydesdales rucked/walked for at total of roughly three miles to the trailhead leading to Spring Creek Rd.
2. The Gazelles completed a speed workout using the outer perimeter of the staff parking lot of Willow Lane as the “track.” Because this was an F3 workout, the rest period between each interval of sprinting/running consisted of an exercise for the duration of the rest time. Below is the speed workout.
A. 4×100 meter sprints with 30 seconds of eccentric merkins (1,2,3 down, 4 up).
B. 2×200 meter sprints with 45 seconds of eccentric air squats (1,2,3 down, 4 up).
C. 4×400 meter sprint/run with one minute of eccentric lunges (1,2,3 down, 4 up); flap jack legs at 30 second mark.
D. 2×800 meter runs with two minutes of burpees without jump x1 minute and flutter kicks x1 minute. Uptown and I were unable to complete the second round of exercises because we always end a workout on time at 0615.
Count-a-Rama: 5
Name-a-Rama: See below.
CoT: Led by DropBox as Uptown and I were just completing the final 800 meters…literally finished at 0615. Uptown and I arrived to say Amen haha!
Coffeeteria occurred after the workout with coffee generously provided by Long Haul. One of Uptown’s friends decided to join coffeeteria and was warmly welcomed. Great conversations were had in the time of fellowship including Long Haul’s catholic high school stories of “blood sucking girls,” embarrassing drunk stories, share of personal struggle and encouragement and offering provided, the effects of COVID on school district funding.
Dr. Seuss is on Q for the Trojan on Thursday morning at 0530.