February 15, 2019

Cardio for Captain O

THE SCENE: 49ish – Fair F3 WELCOME & DISCLAIMER: Given WARM-O-RAMA: Dynamic/Cardio Warm UP – SSH x 25 All other stretches done while moving feet (jog in place) – Leg Swing FWD (hammys) – Leg swings side to side (groins) – Donkey Kicks – Knee Up donkey kicks – 12 push-ups, just because THA-THANG: Well, all this time I’ve had…

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December 30, 2018

Santa’s Ladder

THE SCENE: ’twas the gloom before Christmas, not a creature was stirring, not even Larry the skunk. IT was frosty cold TBH F3 WELCOME & DISCLAIMER: performed WARM-O-RAMA: 25 ssh 10 windmills OYO leg swing/stretch Mosied to the car park THA-THANG: We performed a variation of ladder work. – Disc cone set at 10 yd, 20 yd, 30 yd, 40yd,…

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December 5, 2018

The CarPark Dash

THE SCENE: 4 below and pretty Starry F3 WELCOME & DISCLAIMER:Check WARM-O-RAMA: 60 SSH, 14 Windmills, Leg swings (hamstring), Donkey kicks, Mosey’d to carpark next to football field.  Quick Footwork on curb x100 (fast and slow thruout), more leg swings. THA-THANG: Divided into 3 running groups (honest levels) 1. Fast Group 2. Average Group 3. Slower Group 100 yards used…

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November 30, 2018

Capri Suns Driveway

THE SCENE: Moist and an ironic 65 degrees F3 WELCOME & DISCLAIMER: Easy peasy lemon squeezey WARM-O-RAMA: 34 side straddle hops, 14 windmills, watch Meter Maid fly in 3 minutes late, proceeded to tell Meter Maid to run a mile for being late.  He did not. THA-THANG: Driveway Sesh: *CMU’s were required *22 yards in car park (curb to curb)…

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