Ignition – Washing blue pills down w/Coke while tossing a no-hitter against the Dodgers in Oregon?



Ignition – Washing blue pills down w/Coke while tossing a no-hitter against the Dodgers in Oregon?

Not sure if I even wanted to do this work out, I somehow graciously accepted the honor to Q.  Hollywood was so confident in my abilities to lead a 4+ plus mile hour long workout, he chose to prerun prior to the workout.  Huge confidence booster, then off we go.

The Thang

5 awesome and patient PAX went for a stroll around the back of the school to the track parking lot where disclosures were given while planking, some calf stretching, some peter parker stretching with potato pickers.

Faster pace mosey (than I am use to) around the High School lot to Champion Forest entrance.

10 Merkins each light to the stop sign. (Circling back for the 6- me) I am already dragging.

25 squats next running down to back entrance (near pool) with 10 plank jacks at each light. 25 squats at each stop sign again and repeat on way back.  Dragging more as the 4 PAX continue to kill it.

Head back to the Champion Forest main entrance with 10 lunge jumps at each light. (Circling back for me again) meanwhile Hollywood’s blinking light continue fade into the distance.

Off the lower practice field area using the concrete pathway (roughly 100 meters), 25 curl to press with heavy brick at bottom and 25 dips at the bench x 3 running between.   Next set included 20 squats with brick at bottom of path, with 20 Dirkins at top x 3.

Finally, what everyone was waiting for.  Oregon drill time. We did an altered version as there was only 5 of us but please see link for an explanation of the real deal.  https://coachesinsider.com/track-x-country/articles-track-x-country/running-form-oregon-drill-article/

Cones were placed 20 yards apart 80 yards down creating a 200-yard rectangle.  First 80 yards were to be ran at 50% speed, next 20 yards at 75% or race pace, then all out sprinting the next 80 yards, dog the next 20 yards.  Rinse and repeat for the next 7 minutes.  Grass was damp (soaking wet if you once played in the minors and a little slippery without holding a racket).  It was a little dark, but with the use of his handy new headlamp, Deadwood was able to guide everyone back to the safety of the high school parking lot and crisis was averted. Nonetheless, something new and everyone “got after it” and embraced the idea of Oregon drills.  Next time, we will shoot for 15 minutes.

Mosey back to Transporter’s shed, then stop at each light alternating 10 Dry Docks and 10 Mountain Climbers reaching the Flash PAX as the clock strikes a quarter after.

Moleskin

As with every workout, Hollywood and Bottlcap were the men among boys. And the rest of us were just happy to be in their presence until they would literally run out of our sight.

Deadwood (logging 25 plus miles a week and a minimum of 3 Qs each week) and Moneyball(nursing a dozen ailments including something about glow in the dark socks and throwing left handed) strolled through the workout with ease. Even occasionally dropping back to keep me company as I volunteered to be the 6 from the very beginning, and oddly there was only 5 of us.

Jingles (Flash Q) took care of roll call and announcements.   Goodfella took us out.

*Please refer to Flash BB for full list if announcements.

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