- When: 02/27/2018
- QIC: Boston Lager
- Pax: Abu, Boston Lager, Can of Corn, Driesell (2.0), Dropout, Footloose, Mr. Belding (DOUBLE RESPECT), Rockfish (Rogers), Scotty Moe, Slim Jim (DOUBLE RESPECT), Sully, The Closed Hand, Tin Man (RESPECT), Underdog, Wimpie, Yellow Brick
YHC is a firm believer in the old motto “variety is the spice of life”. Thus, YHC wanted to put the PAX through a little different workout and scenery from the past several posts at run strong. Knowing that many PAX members have signed up for CSAUP events in the near future YHC wanted to incorporate some speed work today. The route was planned in the Book green subdivision and it went like this:
Warm UP:
No warm up as the mosey to the subdivision was enough.
The Thang:
The PAX was instructed to to mosey down Elm, take a left on 14th, then a left on Airlee to the stop sign (entrance to Brook green). Slim Jim being the the good neighbor put the disclaimer out there to be quiet since we are in a neighborhood! The legs were a little warmed up from the mosey so stretching was next on the agenda to get ready the hamstrings ready for what’s to come.
Cotton Pickers IC- 15
Left leg static hold for 10 seconds
Right leg static hold for 10 seconds
Low squat hold-lean to the left for 10 seconds, lean to the right for 10 seconds (got to get the groin right)
First speed tri-set:
The PAX was instructed to form two lines at the stop sign. On the word go the PAX at the front of the line was to go 1/2 speed to the first stop sign (to minimize downtime the next PAX in line will have a marker as the cue to go). Mary for the 6. Rinse and repeat two more times. First tri-set complete.
Second speed tri-set:
Same instructions as the first tri-set. Only this time the PAX will be going 3/4 speed. Start at the stop sign where the PAX finished up the first set down to Garden Circle. Rinse and Repeat twice with Mary for the 6 after each run.
Third speed tri-set:
Same instructions as previously. This time full out sprint. Start at Garden Circle and end at the first mailbox on the right. Rinse and Repeat twice with Mary for the 6 after each run.
To give the legs a little break YHC had the PAX mosey to Orton. Next while still keeping two lines the PAX went 1/2 speed all the way back to where we began at Airlee (this route was more than double the distance of the first tri-set). Since the watch read 6:05 we had time to go back to Orton keeping the 1/2 speed tempo. Rinse and repeat back to Airlee. The result-a full onset lung buster!! Enough time to mosey back to flag and actually got back right at 6:15.
Prayer Requests: Pied Piper’s 2.0 was in an accident last night. Praise that everything turned out okay!
Announcements: PAX lunch at Kick Back Jack’s
Moleskin: Thanks to the PAX for working so hard today!! The push was definitely evident. I encourage all PAX who have signed up for a CSAUP event to incorporate a little speed work in any training regimen. After just a few sessions you will see a difference.
Until next time,
Lager Out