Redline – Long Warm Up / Short Run

Redline – Long Warm Up / Short Run

QIC: Total Recall

Date: 08/28/2017

PAX: Lysol, Toto, Jar Jar, Chisel, Mr. Hand, Whirly, Peacemaker, Manscape, Sac, Tuco, Chomper

Twelve PAX showed up even with the forewarning of sprints.  Here’s what they endured…

Warm-O-Ramma

• Mosey to the Track
• 400 M Mosey
• 100 M Backwards Mosey
• 50 M Right Face Karaoke
• 50 M Left Face Karaoke
• 50 M Butt Kickers
• 50 M Power Skips
• 100 M Mosey
• Inchworm x 20
• Can Openers x 15 Each Leg
• Tin Soldiers x 15 Each Leg
• Cherry Pickers x 15 Each Leg
• Lunge with a Twist x 15 Each Leg
• Mosey back to Start Line

Breathing Challenge

PAX lined up at starting line.  The instructions were simple, sprint the straightaways and walk the curves with one twist.  While sprinting the first straightaway PAX could only breath through their noses.  We ran five laps.

Leg Burner

• Mosey to bottom of Clover
• Copperhead Squats x 15 IC
• Run to First Stop Sign
• Mosey back
• Monkey Humpers x 15 IC
• Run to First Stop Sign
• Mosey back
• Calf Raises x 15 IC
• Mosey back to Parking Lot

COT

YHC brought us out thanking Him for giving us this earth as our playground and thanking those men and women in uniform and their families.

Announcements

• Word on the street is their might be a Hazer sighting at TRQ…
• F3 Lunch Bunch – 1145 – The Porch
• F3 AO Challenge Celebration Happy Hour 1630 till… – Fiddlin’ Fish – If you completed the AO Challenge come get your free drinks on Lysol
• Watch Twitter for a call on Labor Day workout times
• F3 Fantasy Football Draft – 1930 – Foothills – Come for the banter and beers

NMM

• YHC was surprised by the numbers even with the threat of sprints.
• The issue YHC has seen when sprinting in the past is the lack of proper warm up.  YHC nipped that in the bud and there was surprisingly little mumblechatter.
• Lysol was worried that I would be monitoring his nasal breathing. Let’s just say he did not follow directions.
• Nothing makes me happier than how excited Whirly gets about sprinting.  He has a new plan to train for BRR…just don’t run.
• Thanks for the push Sac!
• Thanks for the opportunity to lead Chomper!