Author Archive cinnamon

Big House – Trackside

Meet in parking lot, quick disclaimer, let’s go

  • warm up jog towards kits trackside craft, karaoke left/right, circle up in parking lot across pineville fire depot
  • 13 x SSH
  • 12 x IW
  • 16 x  MC
  • 15 x merkin
  • 15 x LSS

The Thang

Kits Trackside Warm-up

  • Line up on both sides of railroad tracks. Each man in push up position with hands on track. Move as unit in one direction towards the Polic station. Switch trackside every 30 seconds until near the road.

Mosi back to Park entrance

sprint to every 3rd light, then 10 jump squats

gather in playground, partner up

Pull-ups/ step-ups

  •  P1, 15 step ups on benches
  • P2, AYG pull-ups, finish with meeting until 15 step ups complete. Switch

Mosi to back field

5x5x5 sprint x 3

  • 5 roll squats
  • 5 air squats
  • 5 burpees
  • 100 yard sprint

Misc Field work

  • Jump Lunge 25 yards, 10 mountain climbers x3
  • bear crawl 25 yards, 10 Merkin x3
  • Jump hop 25 yards, 10 maktars, x3
  • partner Mary – one man lies down, holds partner ankles, 10x10x10 straight up, right/ left up

Indian run back to start

Mary

  • 15 Freddy Merc
  • 15 American Hammer
  • 15 6 inches

 

Announcements

  • Speed for need – come out to next race, great opportunity to get involved.