Hannie’s VQ at Kevlar

Upon arrival I see Hannie and the Covenant Day XC team stretching in the parking lot (as it’s become a familiar ritual). He was pacing a bit and forgot who I was, but that’s okay…I look like just another Dad trying to hold on to his youth. So it was me and Cottontail and 10 Covenant Day students and faculty. And with a quick and mediocre disclaimer….off we went. Below is what Hannie provided for the BB. My personal commentary in (italics):

Friday’s bright and early VQ started with a quick COD (he meant COP…or he’s spending too much time ordering merchandise from TV ads) of merkins, SSH, squats, and LBCs. (Pretty solid cadence count, one slip up, more of a caesura “pause” really. Oh and he forgot to mention 10 burpees OYO). 

Partner wheelbarrowed across the Cov Day track field (The goal was 4 lengths, we barely got in two…)

 Ran (around the campus) and lunged to the lifting stones where we performed 40 shoulder presses and 10 LSS (Low Slow Squat) holding the stones.

Moseyed over to the neighborhood across (51) from the tennis courts where we did a round of 7’s up the hill (burpees at bottom, jump squats at top) followed by planking exercises.

Retracing our steps, we arrived at the lifting stones where we did another 40 shoulder presses.

We ran back to the school where we did some wall sits (with air presses), slo-mo merkins, more LBCs, Russian twists, and old school sit ups.

We finished the morning off with some all-out sprints across the field with a buy in of merkins or squats. (5 merkins rd1, 10 merkins rd 2, 15 merkins rd 3, 20 squats rd 4 before sprint) (Definitely a great way to end the workout…lots of chatter and spirit out there)