• When: 06/29/15
  • QIC: Candy Stripe
  • The PAX: Pinot, Pepto, Ken Doll, Milk Bone, Candy Stripe


Spill Work

5 PAX posted despite their better judgment for a Candy stripe speed workout.  With the Q list empty, YHC held off signing up strategically, as not scare anyone away.  That’s not related to the physical difficulty associated with YHC Qs, but the required high level agility needed to retain one’s Pride during the workout.  If you weren’t there, this is what you could have done…

Conditions: B-E-A-utiful

disclaimer and Prayer

The Thang:
Mosey to the side parking lot.
Assemble on the line and perform the following funky monkey movements until you reach the next line (about 20 yards away). turn around and return to the start performing the same exercise.
Dynamic Warm up: 
skip w/ forward BIG arm circles
skip w/ backward BIG arm circles
skip w/ alt. BIG arm circles
skip w/ alt. BIG arm circles opposite direction as the first time
high knees
butt kicks
Karaoke
bounding skips
skipping Frankenstein’s
skip w/ foot pop
double skip/hop where you pull your knee up on the second hop of the opposite leg.
high knees anterior then lateral alt. legs
lateral bounding off back leg
take a mosey lap around the parking lot and head to cemetery hill for some
Speed-Hill work or “Spill Work”
YHC had previously positioned three sets of cones dividing cemetery hill in to 4 most likely unequal distances.  sprint to first cone at about 80% and then mosey back to bottom and regroup in a recovery before performing the same at the next set of cones until we reach the top of the hill.  PAX instructed on importance of staying at your pace to the best of your ability and they will be rewarded with ample recovery time between reps.
after reaching the top and recovering it was time to sprint down hill to each set of cones and then mosey back to the top.  PAX instructed to attack the downhill at about 70% effort and at no time allow the upper body to travel faster than the lower body.  PAX finish up at the bottom an recover
Now for some backwards running

RUN backwards to first light pole on the first set of street lights then mosey to the bottom, regroup and perform 3 maximum effort Jump squats OYO

RUN backwards to second light pole on the first set of street lights then mosey to the bottom, regroup and perform 3 maximum effort Jump squats OYO

RUN backwards to first light pole on the Second set of street lights (real far) then mosey to the bottom, regroup and perform 3 maximum effort Jump squats

RUN backwards to second light pole on the first set of street lights then mosey to the bottom, regroup and perform 3 maximum effort Jump squats

RUN backwards to first light pole on the first set of street lights then mosey to the bottom, regroup and perform 3 maximum effort Jump squats

Mosey back to the SF, at this point we see that one PAX had apparently been sand bagging and took off like a spooked race horse.

 

COT:  count off and Namorama

Announcements:

  • First Friday Fathers July 3rd 700am at Graveyard, Turning Point, Shawshank
  • July 4th Convergence at Turning point at 630am. all other AOs closed
  • GRC and GRL, July 10th and 11th.
  • 8/1 – Sweet Baby O 5K.  Register here.
  • Stomp The Swamp 5k @ River Bluff High School on August 29th. Convergence at Boneyard before the race.
  • Blue Ridge Relay, September 11-12
  • Lexington 5k, 10k, 1/2 marathon in November 2015.

Prayer Requests:

  • Walker Phillips is at home. Please continue to pray for Walker and the entire family.
  • Pray for Pepto’s Friend Boone Chambers with Parents Health and upcoming mission Trip

Mole Skin:

  • no “boys” injured during the dynamic warm up!
  • fire ants love Sweaty Weinkes and Yellow Cones!

 

 

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