February 15, 2019

Sprints in the Garage

AO: The Barracks – 2/15/19

QIC: Handsy

THE SCENE: Cool, 50*

F3 WELCOME & DISCLAIMER

Started by Bottomless while YHC was setting up some cones in the parking garage.

Once I arrived I disclaimed as well.

WARM-O-RAMA:

Bottomless led the PAX in one lap around the track with some butt kickers, karaoke, etc.

YHC led a second lap around the track, hands raised on the first straight away (to which Bottomless asked “Are you serious?” Understandable…we’ve never done anything as odd as running with our hands in the air before…we all had a good laugh). Mosey backwards around the curve, side shuffle down the second straight away back to the pad for some stretching.

THA-THANG:
Mosey to the parking garage. YHC had cones set at three intervals – 50 yards, 60 yards, 100 yards – on one of the inclines in the garage. We did the following sprints (sprint uphill one way, downhill back the other way):

  • 10 – 50-yard sprints (uphill 5 times, downhill 5 times); rest 30 seconds between each sprint
  • Recover 90 seconds
  • 8 – 60-yard sprints (uphill 4 times, downhill 4 times); rest 30 seconds between each sprint
  • Recover 90 seconds
  • 6 – 100-yard sprints (uphill 3 times, downhill 3 times); rest 30 seconds between each sprint
  • Mosey back to the pad for some Mary

MARY:

  • Flutter kicks (with varying speeds) (IC) – 35
  • Crunch Jacks (IC) – 12
  • Freddie Mercury (IC) – 20
  • High Plank – 30 seconds
  • Low Plank – 20 seconds
  • Peter Parkers in low plank (IC) – 10
  • American Hammer (IC) – 15

COUNT-OFF & NAME-O-RAMA

10 – Bottomless, MIB, Teacher’s Pet, Crayfish, Nature Boy, Jail Bait, Dewey, Beauty Shop, Easily Amused, Handsy (QIC)

CIRCLE OF TRUST/BOM:

Last week Bottomless shared about how “you are what you behold.” He challenged us to consider the types of people and things that we put around ourselves to make sure that those things were building up, etc.
I was convicted in that I started thinking about who am I being for others to behold? What do my kids, co-workers, friends, wife, etc. see in me that effects who they are becoming? I challenged all of us to recognize that we are always teaching others with our actions…are we being good teachers or bad?

MOLESKIN:

Sprinting is hard and kind of sucks. Sprinting with your brothers makes it better.

TCLAPS to Nature Boy for providing PLC!!!

ANNOUNCEMENTS:
Service opportunity TOMORROW (Saturday), check announcements channel for details.