Speedy Six

Speedy Six

5 pre-runners and one Soft Pretzel set-off for glory and adventure.

Lap around the school (.5 mi)

Warm-up
Side straddle hops x 20
Imperial walkers x 15
Mountain climbers x 10
Low, slow squats x 10
Peter Parkers x 10
Mountain climbers (right arm high) x 10
Mountain climbers (left arm high) x 10
Arch merkins x 10

Fun times #1
Bus alley, walkway
Backward run, turn& sprint the walkway x 2
Cut & run down the walkway
Find a spot between two poles, figure 8 around the poles and complete one burpee, repeat adding one burpee until we you reach 10. (55 burpees)
Recover on the wall, People’s chair with air press x 40

Fun times #2
Front of school
Partner 1 – 7 Bulgarian split squats each leg, 7 squats
Partner 2 – 21 donkey kicks
Rinse & repeat x 3
On the curb calf raises x 20
Plank jack x 20
Rinse & repeat x 3

Lap around the school (.5 mi)

Fun times #3
Wheel o’ Merkin
Speed session  20 yard sprints of backward runs, grape vines, shuffles, crabwalks, bear crawls, table top crawl and broad jumps.

Moleskine
I did not plan on a pre-run. I did not want to do a pre-run, but when four guys streaking down the lot call you out, you end up doing 1.3 at 7:35 mi pace! Ouch.

After yesterday’s trip to Kinetic Heights, I wanted to lay off the gripping and pulling muscles and focus on footwork and agility. I found some online inspiration for the figure 8 burpees and the final speed session.  We hit 2 mi, approx. half was a short distance sprints. The crew was very tolerant of some of the less conventional exercises including the one-armed mountain climbers and arch merkins. Copay wowed with some amazing broadjumps, but some questioned his backward speed. Birdcage decided to do some extra burpees or miscounted. Ringer pounded out the wheel of merkin. Soft Pretzel blazed the early sprints. Fire Hazard showed site Q prowess, by volunteering Soft Pretzel and Birdcage for upcoming Qs. Special thanks to Fire Howard for covering a last minute Q at Stonehenge. This was me returning the favor.

Announcements

• SOB is resurrecting the church wall rebuilding project at Providence Presbyterian. We will continuing helping to re-build a 200 year old wall that has fallen with the goal of finishing it this year (likely 2-3 visits). March 18th (Saturday) with Haggis on Q.
• Sign up for the Savage Race. Great discount (buy one, get one 50% off) is out there now and expires in 1-7 days (mixed information). Preblast: http://f3nation.com/2017/01/27/preblast-a-savage-departure-into-the-unknown-aka-spring-mud-run/