Laces Out-Speed Work by the slowest PAX member

  • QIC: Cake Boss
  • When: 09/15/16
  • Pax: Freebird, High Hat, Double D, White Lightning, Rebel, Old Bay, Mr. Clean, MacGyver,
  • Posted In: Laces Out

9 PAX showed up for YHC’s sped work on the track. I really don’t think there is a slower PAX member than me, but I know where to go for my information. Senator Tressel seems like he knows his way around a track so I picked his brain a little…..no I mean a little….and got a plan together.

Here we go:

Warm Up:

  • Toy Soldiers across field
  • Hip Swings (in and out)
  • Toe Touches
  • High Knees
  • Butt Kickers
  • 1 lap around track

The Thang:

Ladder Up and then back down if time:

  • 200’s (1/2 lap) x 2
    • 1 Run Hard
    • 1 Mosey
  • 400’s (1 lap) x 2
    • 1 Run Hard
    • 1 Mosey
  • 600’s (1.5 lap)
    • 1 Run Hard
    • 1 Mosey
  • 800’s (2 laps)
    • 1 Run Hard
    • 1 Mosey
  • Reverse Ladder if time allows

Cool down:

Stretching:

COT:

Good times were had by all. Was good to have mix of speed and not so much speed out there. Appreciate the PAX that came out as a track workout by YHC is scary, but I feel we all got good work in.

Peace!

Cake Boss

TClap |
0

Leave a Reply