XC Practice

XC Practice

Pax of 6 showed up for XC summer conditioning.

Warm-up

Mosey to the east side of the school

SSHx25 IC

MTCx25 IC

SSHx20 IC

MTCx20 IC

High Knees

Butt Kicks

Flying T’s

Zombie Walk

The Thang

Due to the all the Athletic fields being closed we had to stick to the trails.

We hit the XC trails.  Every 1:15 minutes we stopped to called exercise.

Merkin x 20

Squats x 20

Plank Jack x 20

CDD x 20

Burpee x 10

Hill Run x 5

Sit ups x 20

I am sure we had a few more.

Mosey to the grassy area by the rock wall for criss cross

sprint the diagonal – exercise – walk corner – sprint diagonal – exercise – walk corner repeat 3 times

exercise 1 Merkin

exercise 2 russian twist

exercise 3 plank jack

Then something Ice9 introduced during the winter

Plank – sprint – plank – sprint x 5 to 8 times.  Tough way to end an already beat down workout.

Moleskin

Everyone got involved today calling different exercises during the run and plank station.  We covered about 2.5 miles today.

It was good to have Kevorkian (the shrinking man) back with us.  He hasn’t missed a beat.  Needs to work on his IC counting, the pax got lost a few times.  Camacho and Transporter continue to push the pax with their push it to the limits attitude.  Way to push the group.  Transporter hurt his knee on the hill runs and I believe Camacho had the toughest exercise of the day with the plank up/down 10 counts 5 times.  #killedthearms.  Armadillo and Witness put in a great effort.  If we can get them to go more than once a week they will be in TOP shape in no time.

Thank  you Kevorkian for taking us out today.

Thoughts and prays to Heather Meyers and a 12 yr old girl battling cancer.

New site coming Monday July 13th at Nesbit Park.  Some of the PAX agreed to do a soft launch June 29th at 5:30.  VIP only so come join us.  We will unveil the site name next week.