Got the call in the bullpen last nite from Moneyball looking for a relief Q. No problem we got you coverd Moneyball #streakcontinues. The Floater is a blank canvas – it’s a large area if you want to run, has the brutal hills if you choose – thoughts were circling around in my head as to what part of Waxhaw we would explore. Wait…. it’s March Madness – lets head to the basketball court. Gave a long DCCS and we were off.
Warm-up – Mosey around the block and end up at DreamChasers
30 SSH/10 wide arm merkins/10 diamond merkins/lunges/low slow squats
Head over the bridge/cross Providence Road – as a Group#safetyfirst At every cross section – 3 Bobby Hurley Broad Jumps – all the way to the School
Partner Work – 3 Rounds 1 Partner on the low benches in front of the school doing Step Ups/or Box Jumps (EasyButton was crushing the Box Jumps) Partner 2 runs to wall for 5 Donkey Kicks and returns
Tip-off – head to Basketball Court 15’s – sideline touches for 1 minute. Done isolo, but if you don’t get 15 add remaining and thats how many burpees you and your partner will do 2- 15’s 2 – 13’s
Four Corners Partner up. Each Corner has an exercise: Merkins/SSH/Mountain Climber/Speed Skaters Partner 1 – does prescribed exercise at the corner while P2 does a basketball slide lap. Complete the 4 Corners
Hurley Time P1 Bear Crawl sideline to sideline while P2 is doing BH’s 2rounds
1 last 13 for good measure
Mosey back to parking lot/COT/Announcements
My goal was to get the heart rate up and cover some mileage -not all at once but 40feet at a time – taken from Nolan Richardson’s “40 minutes of hell”
Strong showing from everyone that posted Speedy Point Guards – Hollywood, Deadwood and EasyButton were off to my left, but they were crushing the 15’s/13’s with no penalties. Fast 2 Guards – Dancing Bear, Chicken Little and Dan have some lungs- Power Fowards – GatorCub, Rockwell were the power fowards crushing it along with MadDog, Shake, ScheduleC
Announcements -Christina Latini 5Miler Virtual Run for Committment – sign up @
https://latinimemorial8k.racesonline.com/home
Check out the latest F3 South Charlotte Newsletter – Most Tcaps for BottleCap’s FieldTrip Workout at Impromtu
About the author