YHC’s 2.0 (FIA Trakbar) had a great week winning district in track and the Louisiana Open soccer cup. Along the travels, she told me about Run, Float, Run – a sprint run to build endurance. The light bulb went off instantly and made it into today’s beatdown. Greeted with an on time arrival by Waterpik and Fletch, we got to work.
PAX: Akbar, Fletch, Waterpik, Milestone Marsh, F3 Northshore
WU – IC x10: IW, SSH, Arm Circles (f/b), Self-Love, and various leg stretches OYO
Playground – Chin ups x 5, supine pull ups x 10, 2 rounds
Short mosey down Lamarque and back to loosen up
Thang 1
Block and Carry. 25 reps OYO, carry block 100 yards (according to Google maps), 25 more reps OYO, carry back and repeato.
Round 1 and 2: Curls for the Girls
Round 3 and 4: Overhead press
Round 4 and 5: Skull Crushers
Round 5 and 6: Good mornings holding block
Thang 2: Run, Float, Run
About 100 yards, divide by 4 for about 25 yards each. First 25 jog, second 25 hard sprint, third 25 hold hard sprint (Float), 4th leg jog back. Trakbar’s team run these 1x around for 400 meters to build endurance. Our 100 yard modification was just fine.
25 Merkins, Run Float Run, 25 merkins, jog back to start
13 Copperhead Squats, Run Float Run, jog back to start, 13 Copperhead Squats
Thang 3: Block finisher
x 10 IC Curls, OH Press, Skull Crushers, Good Mornings
Mary
x10 IC: Leg Raises, Heals to Heaven, Hello Dolly, Rosalita, LBC
Count, Name, and Waterpik prayed us out.
Announcements: Cowbell Lakefront VQ this Saturday; Kickball the next Saturday May 7
Thanks for following my lead.
Till’ next gloom – Akbar
