Perfecting the Slow Fast Run

Perfecting the Slow Fast Run

Eleven men showed up expecting partner carries this morning and got told to slow-run short distances quickly.  YHC didn’t have all his verbal skills in play on this balmy 40 degree morning but we made the best of it anyway.  YHC mumbled a disclamier and said something about not running distance so run quick and be slow about it.  YHC then took off with pax looking around and asking, “did that just happen?”

The Thang …

SSH x 20, 10 Merkins OYO

IW x 20, 20 Merkins OYO

Squat x 15, 30 Merkins OYO

Mt climbers x 20, (no merkins here, thankfully)

Peter Parker x 20

Mosey to the Goal line and line up abreast – Do 25 merkins, with a 25 yard dash.  rinse and repeat to the goal. We did this 3 more times with squats, LBC’s and lunges.

Isometric Indian Run – Pax lined up down the field, every 2.5 yards and held a position that the Q called out.  Then the first man on the line sprinted to the end and the second man followed and so forth all while the rest of the pax held position.

Positions: plank, squat/hold, plank R arm high, and L arm high (for balance of course)

Mosey to the top of the mountain and hit the playground, pick a partner and do the following, 10 pull-ups, 10 vertical dry-docks (keep feet elevated above the heart, definitely not a derkin) partner A does one exercise while partner B does the other and switch.  this was done 3 times.

Mosey back down to the field for some pax choice mary then mosey back to the parking lot.  Did a sudden stop with a surfer get-up sprint to the cars.

The mole-skeinny:

YHC had a morning chuckle at the confused looks of the pax when YHC mumbled something about slow fast running.  It was meant as, little distance, make the most of it with speed, and i’m the slowest of all of you so be patient.  OYO merkins were not popular as I increased each set by ten in the warmup.  at 30 I got groans, so I decided not to go to 40 on the next set.  I could have pushed but pick and choose your battles.  you’re welcome.

isometric indian run was good but the guys on the front and back end didn’t know what to expect and I could tell they were feeling the love.

All in all, I had fun with the workout and thanks to Yeti for letting me Q.  Could have used some better time management and stretched things a little further, but we still got 45 minutes worth of work in.

Announcements: bro-lympics april 22nd.  check the pre-blast and prayers for header’s dad in the hospital.

Thanks to Lightfoot for taking us out.  Until next time!