YHC wanted to mix it up a little today with some strength, agility, and running. 8 PAX showed up to get it done. I think we all got a little better this morning. Here’s how it went.
Weather: Swampy
Mosey to the Tomcat stairs for COP
COP
SSH x 15 IC
TTT x 15 IC
IW x 10 IC
The Thang
Jump Squats on the Tomcat stairs
Start at ground level and jump one stair into a full squat. Repeat to the top of the stairs.
Complete 5 Rounds
Mosey over to the breezeway
Sprint the full length of the breezeway and recover
Repeat x 4
Mosey to the 2nd set of Tomcat stairs
Run the stairs concentrating on quick feet. Touch every stair and move quickly up and down.
Mosey back to the 1st set of Tomcat stairs and repeat Jump Squat interval x 5
Mosey to the big set of stairs on the side of the building.
Run the stairs x 5 concentrating on quick feet moving up and down.
Mosey to the track
800m Fartlek – sprint the straights and mosey the turns – Recover
400m Run – 75% max effort – Recover
50m Broad Jump – Recover
400m Run – 75% max effort – Recover
1200m Cool Down and then mosey back to the Shovel Flag for COT and BOM
Count-O-Rama
Name-O-Rama
Announcements – Look for Twitter announcements to come back online soon
Prayer\Praise – MacGruber’s grandmother has been sick but recovered nicely over the weekend. Continued prayers for her, continue to pray for our world and those affected by the pandemic.
Closing Prayer