Jack Sprints™

YHC was always fascinating by huge sports icons trademarking their own phrases. The trademarks not only cement their place in history, but also help them get paid! We’re talking licensing on shirts, hats, ice cream, you name it. A few of the great trademarks:

“Three-Peat” – Pat Riley
“Getcha Popcorn Ready” – Terrell Owens
“Fear the Brow” – Anthony Davis
“Lin-sanity” – Jeremy Lin *Note: The ice cream was pulled from the shelf because apparently filling it with fortune cookies and lychee is racist. #corporatecowards

YHC is going to go for: Jack Sprints™ Sound off in the comments if you need info on licensing deals.

Without further adieu – The Thang:

800m warm up jog followed by SSH, IW, and some squats.

Jack Sprints:

For each merkin, sprint 20 meters around track.

5 merkins, 100 meter sprint
10 merkins, 200 meter sprint
15 merkins, 300 meter sprint
….
40 merkins, 800 meter sprint

So 8 rounds of Jack Sprint with 60 to 90 seconds rest between each round.

Finish with a cool down lap around the parking lot, 25 LBC’s, 25 flutter’s and 20 merkins (in cadence)

Moleskine:

YHC was looking for ways to throw some upper body pain at the PAX of Fast Twitch. 220 merkins should do the trick. I missed counted during the workout and told them we were going for 200. Oops, I got it wrong. While there is no official record keeping, I figure it has to be close to the record # of merkins for Fast Twitch.

In order to even the playing field a bit we asked the faster runners to hold onto the outside lanes to give them a longer lap on each run. It didn’t work. Fletch and Frasier still smoked everyone from the outside lanes.

I enjoyed the workout and it felt much harder in real life than it looked on the Weinke. Maybe because it was YHC’s first running since Thunder Road.

It’s always an honor to lead the PAX and by the lack of mumble chatter I think everyone was fairly winded. So it worked.

-Alf

Announcements:

Tis the season to give back.

Good Fellow’s luncheon: http://f3nation.com/2013/12/03/come-to-the-good-fellows-luncheon/

Support the AG/Billgingsville Christmas celebration: http://f3nation.com/2013/12/03/f3-billingsvilleag-christmas-celebration/