Nothing helps the mid week slump like 45 minutes of wind sprints sprinkled in with merkins, squats, burps, and LBCs.  In fact, after 12 hours I’ve done what I can to forget the session; however, I’ll do my best to recap.  Essentially we ran our six’s off.

The thang:

COP:  Warm up 50 SSH, 19 squats, 19 windmills, 30 Squats, 30 Imperial Walkers.

Head to the line:  start with 50% runs, then progress to ramp up runs that start off slow and progress at 5% intervals every 5 yards till you reach full sprint.  Rinse repeat.  I forgot how many we did but as we progressed we did squat sequences, followed by sprints, then 10 OYO merkins, ramp up sprint, then Carolina Dry docks alternating.  Squat sequence was 5 yards of side lateral jumps with 5 squats.  100 yards worth.  Then shift to LBC and CBL series followed by Ramp Down sprints.  Essentially the same but sprint then wind it down to slow run at the end.

Moleskin:  COT concluded with some very heart felt prayer requests and a challenge to bring back the “man in the mirror”  more to come on that.  When you are shaving in the morning, and staring in the mirror, what is that one thing that is inside that you’d say if you took it away in your life, it would be better?  What thing could you add that would make it better?  Try asking that question for 7 days while you are shaving.