Track Work 101

Track Work 101

I was floored when I rolled in at 5:29 am to 11 Pax waiting patiently. The last time I led at base camp, the numbers were much smaller, so it was a welcome sight. I noticed that many of the men avoided looking me in the eyes, maybe it was the fact that I was running a bit late, or because they were afraid I would target them personally in the workout. Who knows, all I know is that I laced up and we headed off like scalded dogs (thanks to TR for the use of this term).

The Thang’

• Run to the lower track for some impromptu Track Work 101- circle up on track proceed to each corner for moving COT:
• Corner #1: SSH x25
• Corner #2: Mirkens x10
• Corner #3: Burpees 10 OYO

Fence Sit – 2 Mins (alternate leg raises)

• Corner #4: LBC x20

REVERSE ORDER

• Corner #3: Nipplers x20 (10 each nipple)
• Corner #2: Prisoner slow Squat x30
• Corner #1: Wide Mirkens x10

Fence Sit – 2 Mins w/ Arm Raises

Partner Up

• Mosey to center of 100 Meter.
• Each Partner takes off in an all out sprint to opposite side of track. 50 Merkens between partners.
•  Mosey to 50 yard line.
• Partner Wheel Barrows to end zone, flapjack back to 50 yard line.
• Burpee Broad Jump 25 yards, and back

 Form two lines for an Indian Run for 800 Meters.

 Mosey to parking lot for a little moderate intensity Jack Webb

• 1 Mirken x4 arm raises
• 2 Mirkens x8 arm raises
• Continue to 5/20 arm raises.

 Naked Moleskin:

It was a great feeling seeing such a large crowd at base camp this morning. I believe the numbers were a true representation of the level and quality of workouts that Fireman Ed, Smash and Passport have brought to this location, keep up the good work. Hopefully I will be invited back to Que again.

This morning, we had one FNG Cash-Money, he said he loved the workout so rest assured he will be back for more.

Hats off to White Snake. He showed a lot of heat today, and kept on keeping on.