Time to take to the field and hardwood for some conditioning

  • When:08/17/2017
  • QIC: Foundation
  • The PAX: Damascus, Dough Boy, Legal Zoom, Gator Cub (R), Foundation


Time to take to the field and hardwood for some conditioning

4 Pax set the alarm for an early 5:15 start at Cool Runnings, while the 5th member was set for 5:30.

Warm up:

  • Mosey to High School parking lot
  • High Knees
  • Butt Kickers
  • Heel Walks
  • Toe Walks
  • A Skips
  • B Skips

Thang:

Mosey to football practice field

Sprint Work:

  • 20 yd sprint x 5
  • 40 yd sprint x 4
  • 60 yd sprint x 3
  • 80 yd sprint x 2
  • 100 yd sprint x 1

4 Quarters:

  • Starting on one sideline run across field to other sideline and back x 2 = 1 Qtr
  • 10 Second count between each Qtr, 20 second count for halftime
  • In 4th Qtr if Damascus did not finish first we all had to do extra Qtr for OT – luckily he won

Mosey to Basketball Court

Break into 2 groups each starting at corner of court

Basketball Relays

  • Run from corner of court to corner of foul line
  • Backpedal to base line
  • Shuffle to 3pt line
  • Sprint to far baseline and back
  • Tag next person to start

Round 1: 3 reps per person

Round 2: 6 reps per person while alternating sides

Mosey back around front of school back to start

Hip Flexor Routine:

  •  Straight leg up x 10 each leg
  • Knee to chest and leg up x 10 each leg
  • Fire hydrant x 10 each leg
  • Leg out straight to side x 10 each leg

Finish with quick stretch

Moleskin:

  • Not as many miles as normal for a Cool Runnings showing, but still crossed the 4 mile mark and made up for it with some sprints – Good job guy!
  • Glad to see that Damascus is recovering from his tummy ache and back out with us.  It is always good to hear him whine….I mean shooting the breeze
  • Gator Cub has extended the lurking beyond GroupMe and for the initial 15 mins decided to watch before being spotted and joining the group for workout
  • Dough Boy has agreed to step up and lead his VQ at Watchtower on 8/29 so get tickets early.  He may be auditioning to be a Celebrity Fitness Trainer for the Jared Lorenzen Project – https://youtu.be/Mwja3a6AToc
  • Legal Zoom continues to push the pace and has transformed into a front of the pax runner.  He continues to wait to hear about future plans in service, in the meantime he has been working on being able to recite the courtroom scene from A Few Good Men – https://youtu.be/9FnO3igOkOk

Announcements:

  • Susan G Komen Race on October 7th – Heather’s Heroes. Be sure to signup to either participate or volunteer to help with event.
  • Sanctuary Monday Nights @ 7:30 Brooklyn Pizza – Starting a new book – Quiet Strength by Tony Dungy books ordered and will be in by Monday
  • Saw Ms Debbie last night and she again expressed her gratitude and appreciation for all that helped her and her family.  She still amazed by what a group of men have chosen to do for a stranger, and truly believes it was a miracle.

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