15 posted on a brisk 36 deg morning for YHC’s VQ.
CoP
Disclaimer while plank.
Since YHC warned that there would be considerable running, all assumed the through the tunnels position (legs spread), and the pax were left to stretch their leg muscles OYO as they saw fit.
Count off into two groups for various activities that were to come.
2-line Indian run to the bag parking lot.
The Thang
Sprints # 1:
Inspired by the NFL combine in progress this week, the pax completed 2 40-yard dashes by lining up, completing one sprint out, resting, and sprinting 40 yards back. This was followed by 2 109-yard sprints across the parking lot, representing the longest possible touchdown in football. These sprints were executed in the same down-back manner as the 40s.
Strength Exercise # 1:
After a brief moment to catch their breath, the pax lined up on the edge of the sidewalk with the front half of their feet on the elevated portion of the sidewalk, and the back half of their feet overhanging above the pavement of the parking lot. 25 leg raises were completed, lowering the back portion of the feet below level, followed by rising up as far as possible, holding the extended position for “one potato”, before returning the back to level. After the calf raises were complete, each pax did 25 merkins. This one-two exercise combo was repeated 4 times for a total of 100 reps of each.
Balance on the sidewalk was an issue for some, while for others it was the burn in the calves. Everybody found merkins 20 through 25 brutal during the last two set.
Sprints #2:
Everybody lined up and once again complete 2 40-yard sprints, followed by 2 110-yard sprints.
Mosey the long way to the pull-up/dip bars.
Strength Exercise # 2:
Group one starts with 3 sets of pull-ups and 2 sets of dips. Both to fail.
Group two: 25 WWII’s, 25 Freddie Mercs.
After completion, the groups swapped and completed the other set of exercises.
Form Running:
The pax lined up along the back of the parking lot to complete some running drills. A 30-yard segment of the parking lot was identified, and each of the following drills were completed down and back:
- High Knees
- Butt Kicks
- Back Peddle
- Shuffle Left Leg Forward
- Shuffle Right Leg Forward
- Back peddle
- Karaoke
- Broad Jumps
- Wheelbarrow Carries (partner with somebody ~ your size)
R-12 had it easy, getting to partner with R-6 on the wheelbarrow carries, but the rest of us might have the final laugh as it appeared R-6 found a fun new activity he might pester dad to do more often.
Mosey back to the flag.
COT
Countaroma, nameorama, announcements, pledge, pray, and we were on our way.
Thanks for posting on my VQ