• When: 2019-10-03
  • QIC: Short Haul
  • The PAX: Cream Cheese, Prom Date, Bar Crawl, Broadhead, Adluh, Rumble Strip, Blue Rhine, BooBoo, Short Haul

Agility Plus Reps Equals Better

YHC brought some toys to the school yard today; namely 15 lighted cones arranged for agility drills. The SL PAX looked on as YHC spent a few minutes prior to the run lovingly setting out the cones in predetermined patterns. These are highly-planned and super-tuned Q’s folks… not just something YHC found on YouTube the night before… probably.

Conditions: 73, non-October-like-humidity


The Thang —

Mosey around to speed bump

SSH x10 IC
Jump Squats x10 IC
Windmill x10 IC

Form a loose line:
High Knees to end of breezeway
Frankenstein’s to end of breezeway
TTT x10 IC

Show PAX the various agility sections:

 – 5-10-5 , finish at a sprint to next station
 – Slalom weave, finish at sprint to next station
 – Box / square agility, after the back pedal, turn and sprint home, back to partner

Partner 1 will start off and do the agility course, the 5-10-5, the slalom weave, then the box / square. After the third drill, they will run back to their partner. Meanwhile, partner 2 will be performing the prescribed exercise and rep count.

Round 1: LBC’s x400

Round 2: Merkins x200
Round 3: Flutter kick (


2-count), x600
This one was brutal. The 600 2-count Flutter Kicks were a bit ambitious, but we got close, then called it for time.

Mosey around lot back to agility course, and slowsey through one last time, picking up cones/lights.

Back to flag for COT

Announcements —
20-miler from Stride on Saturday, starting 0430. Plenty of spots to join up or drop off if you need less mileage
F3 Detention P200 Relay teams, message BooBoo if you’re interested in joining up
Go Leo Go 5k – Volunteer and Speed for Need Opportunities, message Thumbs Up for more information and to HC
F3 Ultra Team for P200, need 3 men. Message YHC
Cheech 10K, sign up here

Prayer Requests —
Pray in general for co-workers and church leaders

Devo – Ephesians 5:2
Observe how Christ loved us. His love was not cautious but extravagant. He didn’t love in order to get something from us but to give everything of himself to us. Love like that.

Devotional from Les Parrott