- QIC: Jekyll and Cha Ching
- When: 10/21/2017
- Pax: Delfate Gate, Delta, Falcon Crest, Jedi, Jekyll, Mainframe, Smuggler, Straight Up, Zima
- Posted In: Alcatraz
Great morning to pick up a co Q with 1st F stud. Perfect #gloom conditions with fog/haze, dew, chilly but mild tempts. Shorts and long sleeves was the uniform. YHC brought FNG now known as Delta- Great obscure reference to the hospital name of an actress that played an interior decorator on tv- Designing women. Welcome Delta!
I covered the mission of F3 and proudly disclaimed. off we went for a little yog and some pain for a warm o rama
The Thang: go to my trunk and grab two bricks
Cones set at 20, 40, 60, 80 , 100
Warm up laps
100 yard sprints: Sprint in between each set.
10 brick merkins & 10 brick presses
20 brick merkins & 20 brick presses after sprint.
30 brick merkins & 30 brick presses
8- 80 yard sprints: Sprint in between each set
10 brick goblet squats IC & 10 peter parkers IC.
20 brick goblet squats IC & 20 peter parkers IC-
30 brick goblet squats IC & 30 peter parkers
6- 60 yard sprints: sprint in between each set
10 Carolina dry docks IC & 10 Overhead brick claps IC
20 Carolina dry docks IC & 20 Overhead brick claps IC
30 Carolina dry docks IC & 30 Overhead brick claps IC
Hand off to Cha Ching
Speed ladder pre mini BOP (all sprints):
- 10 yds all out, 10 sec rest (10 yds back)
- 20 yds, 20 sec rest (20 yds back)
- 30 yds, 30 sec rest (30 yds back)
- 50 yds, 30 sec rest (50 back)
- Then down the ladder again (30/30, 20/20, 10/10) and ending on back pedal 30 yds and sprint forward 30 yds
- Post mini BOP – 3 min of Quadzilla (run downhill back pedal uphill as many times as you can).
Naked Man Moleskin:
Great effort and group this morning. Lots of hard work and laughs. Straight Up is a beast and lead the way in 1st F. Cha Ching, and Deflate Gate werent far behind. Delta did a great job and was welcomed right away.