Mondays are Speed Days at #Stumble. We Like To Go Fast. 11 men posted to get better. Some MAF’ers joined us for a while and some did their own thing.
Conditions: COLD
Disclaimer and Warm Up- Mosey around the Circus Maximus x 2 and stretch.
Side Shuffle for 1/2 lap, switching leading leg at 1/4 lap. Karoake back, switching sides at 1/4 lap.
1/2 lap at 50% of sprint speed, 1/2 lap at 75% of sprint speed
1/4 lap at 75%, 1/4 Lap at 50%, 1/4 Lap at 75%, 1/4 Lap at 50%
1/2 Lap at 50%, 1/2 Lap at 75%
1 Lap at 75%
1/2 lap at 50%, 1/4 lap at 75%, 1/4 lap at 100%, 1/2 lap 50%, 1/2 lap walking
1/2 lap backward mosey, 1/4 lap high knees, 1/4 lap butt kicks
1/2 lap 50%, 1/2 lap 75%
1/2 lap 50%, 1/4 lap 75%, 1/4 lap 100%, 1/4 lap 75%, 1/4 lap 50%, 1/2 lap walk backwards.
No MAF’ers were harmed during this work out.
BOM by Pondo
Devo by JarJar
Announcements: F3 Christmas Party Dec. 14th. Bring food and drink. M’s welcome, but leave the 2.0’s with a responsible adult. Owens Field Field Trip next Monday at 5:30. Holiday Schedule in place (5:30 start beginning 12/18 – 12/29). Armory on Weds at St. John’s Episcopal 5:00 to 5:20