Sprint Work at The Distillery

Sprint Work at The Distillery

QIC: Drano

Date: 09/10/2020

PAX: Schneider, SourMash, Suede (WB), 60 Minutes, Drano (WD)

On and Off drizzle this morning, so we kept most of the workout under the shelter. PAX worked hard, focused on mobility with a nice mix of dynamic moves.

Warm-a-Rama
Shoulder mobes
Seal Clap
ISW
CH Squats , 6-count
Under the wire
Pendulum lunge
Side2side plank (w/merkin)
Monkey humpers
HR merkin
SSH
Burpees

Bear Crawl
AST x 10
Bear Crawl back
AST x 10

Duck Walk
Squat Jump x 10
Duck Walk back
Squat Jump x 10

Bunny hop
HR Hand Clap Merkin x 10
Bunny hop back
HR Hand Clap Merkin x 10

Lizard walk
Bobby Hurley x 10
Lizard walk back
Bobby Hurley x 10

Upright Crab walk
Jiminy Cricket (10 OYO)
Upright Crab walk back
Jiminy Cricket (10 OYO)

BROGA! moves
Plank-Seal-Pike between each side/pose:
Warrior 1
Warrior 1 to Runner’s stretch
Warrior 3 to Stability deadlift w/ knee raise

Corner2Corner Mary:
Box Cutter
LBC
Protractor

NMM

Not much mumblechatter, although the animal movements are always a #CrowdPleaser

Also, calling for a Mosey away from launch 40 minutes into the beatdown was not well received. Running corner to corner sprints between Mary exercises was even less popular.

2 PAX for an pre-launch EC run.

Prayer Request

YHC’s mother is having surgery