October 25, 2019

Speed + Strength at the Barracks

Barracks, Running, Uncategorized, Weekday

THE SCENE: A giant Memphis in May-style smoker was smoking in the parking lot, so we were greeted by the best smells Memphis has to offer.

F3 WELCOME & DISCLAIMER: Done

WARM-O-RAMA:

  • SSH x20 IC
  • Daisy Pickers x10 IC
  • IW x10 IC
  • Hillbillies x10 IC
  • Mosey lap with butt kickers, high knees, and carioca
  • Stretch whatever you need

THA-THANG:
Getting faster and stronger together on Fridays at The Barracks!

SPEED

  • Sprint 100 meters, then recover. Plank til all in.
  • Sprint 200 meters, then recover. Leg raise til all in.
  • Sprint 400 meters, then recover. Al Gore til all in.
  • Mosey to the parking garage.

STRENGTH

ROUND 1:

  • Sprint one level. 10 merkins. Mosey back down.
  • Sprint again. 20 BBS. Mosey back down.
  • Sprint again. 30 squats. Mosey back down.

ROUND 2:

  • Sprint two levels. 10 burpees. Mosey back down.
  • Sprint again. 20 LBCs. Mosey back down.
  • Sprint again. 30 lunges. Mosey back down.

MARY:

  • Caronlina Dry Docks x25 IC
  • American Hammer x30 IC
  • Boat – Canoe

COUNT-OFF & NAME-O-RAMA
10 – Dewey, Teacher’s Pet, Goose, Mirrors, Hitch, Altar Boy, Pop Tart, Jail Bait, Upgrade, Easily Amused (QIC)

CIRCLE OF TRUST/BOM:
Be intentional about leaning into 2ndF opportunities like PLC, coffeeteria, 2ndF lunches, etc.

MOLESKIN:
Running with these HIM at the Barracks is what makes Fridays one of my favorite days of the week. Always love the 2ndF opportunity at The Levee Creamery afterwards.

ANNOUNCEMENTS:
Check the Preblast and the NEW EVENTS CALENDAR.

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