Track and Field in the Gloom

  • QIC: Gears
  • When: 09/24/15
  • Pax: Assassin, Hauschka, Sir Topham Hat, Mr. Clean, Spider Man, Pick-6, Cerrano, Axl, Peabody, Ginsu, Sasquatch, Corruption, Mainframe, MacGyver, Bass-o-matic, Barry Manilow, Cheddah, Legoland, Gears (YHC)
  • Posted In: The Ranch

It has been months since YHC has been out to the Ranch and I couldn’t resist the siren song of the full track for a Track and Field inspired workout.  No FNGs, so a light disclaimer was disclaimed and we took off.

 

The Thang

Moderate Mosey to Athletic Field for some track work

Circle Up in the infield for a few warm up stretching exercises: IW, Windmills

 

Count off by 4’s into 4 “teams” of 4 or 5 for track work

  • Indian Run one full lap around the track (400m), in lanes
  • Fast5k simulation, 5 Laps.  Team members run one lap (400m) while the rest of team does:
    • 20 Flutter
    • 20 Peter Parkers
    • 20 Freddies
    • 20 Parker Peters
    • 20 LBC
  • Grouped teams 1&3 and 2&4 for Plank Hurdles
    • First PAX runs 10 meters drops to plank
    • Next PAX runs and hurdles first PAX, runs 10 meters drops to plank
    • Continue Indian Run style for 2 full laps (800m Hurdles)

Mosey back up to lot by playground for “Hammer Throw”:

  • Captain Thor (from F3 exercises page), 1:4 ratio up to 10:40
    • 1 Big Boy Sit Up
    • 4 American Hammers

Mosey back to shovel flag for COT

 

NMM

Gotta give credit to the PAX for being willing to jump the fence to get to the track, since the gate was locked… I may have implied the fence was much shorter than it actually was when we took off.  I will admit to being a little concerned when a car rolled up in the parking lot with lights shining on the field, but the people in the car were probably more concerned with the 19 men working out a zero dark thirty.  I personally think the plank hurdles made it all worth it… that was actually quite fun.

Good group out this morning.  There were a few new faces that I haven’t seen since I don’t make the trip across 77 as often as I used to.  I guess that is the downside of having so many quality AOs in all the areas of The Fort region.  The drive was worth it and I hope to come back out to the Ranch again soon.

 

 

Announcements

  • One Year Anniversary Black Diamond for Cerrano and Spiderman – Early Oct
  • Run for Attention http://runforattention.org – Oct 10
  • Charity Golf Tourney, benefiting Fort Mill Care Center – Oct 12
  • Fast 5k – Oct 17
  • P200 Sign Up – Contact Rooney

 

Closed out with Many Prayers and Praises – Job Situations, Broken Families, Injuries and Illness

 

Honor to Serve.

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