Q: Madoff
PAX: Stripped, Ribbed (Joshua Sagraves), Cheney, Bookman, mouthwash (Mike), Swimmies (Nathan Chesney), Snowbird, Blindside
FNGs: None
COUNT: 9
WARMUP:
20 SSH
20 SSH (not a typo)
5 Knoxville Cherry Pickers
10 Rockettes
Mozy to Bearmuda, Bear Crawl for a bit, Mozy to Splashpad
THE THANG:
3 sets with a Run in Between:
– Single leg broad jumps (10 sets each leg)
– Single leg couch lunge hops (10 each leg)
– Skater jumps 30 (total)
– 20 – 1 leg calf raises (each leg)
– 20 – 1 leg curtesy lunges (total)
– Tempo squats until the 6
As a group – Mario jumps, Bernie, and Long lunges
Once Complete:
10 Burpee with Knee Tuck Jump
30 Squats
20 Plyo Merkins
20 Squats to Lateral Jump
Mozy around track back to AO
MARY:
15 Gas Pumpers
10 Plyo Merkins
15 Futter Kicks
ANNOUNCEMENTS: Mentioned a cancellation and to read the newsletter. Should have mentioned the January 14th State of F3 Union meeting (check emails)
COT: 2 Parts. 1 – Steady work over time produces results and I mentioned how proud I was of my Daughter for completing her PT over a few months and being back in track and cross country. 2 – The workouts we did today were things we always do PLUS a little extra and they were MUCH MUCH harder. So reminder that we can always push ourselves to be better and even a small change can make something that’s “normal” much harder and produce more results.
