- 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
https://f3thefort.com/wp-content/themes/thefort/styles/style.css