F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Speed.., I am Speed

2

8 posted today to put in some speed work on the track.  Here’s how it went down:

Mosey to track for COP: 25 SSH, 25 Don Quixote, 25 Mtn Climbers, 20 Imperial Walkers

Jiggy jog .5 miles for warm-up and then run 90% 2 minutes on, 1 min off, 1 min on, 30 secs off, 30 secs on, 30 secs off, and repeato 4x

Mosey to field near long jump for agility drills:

  • Fast feet between the cones and pipe run down other side- AMRAP 3 min
  • High knees through cones and low backwards run down other side- AMRAP 3 min
  • 3 Min box jump Tabata (Yep, I know that’s not a full tabata, but we were short on time and Wilson needed several minutes of Mary.)

Circle up for Mary: V-ups, Freddy Mercury, Heals to Heaven

Mosey to parking lot for COT.

NMM:  Thanks to the south side crew for letting me Q today.  To everyone’s credit, the instructions for the track work were to go faster than a conversational pace.  Toga didn’t hear much mumble chatter and took that as a sign of people working hard.  Wilson might has well have worn a trash bag as he posted with a long sleeve shirt on and proceeded to knock over most of the cones in his way #BeerShirt #WrestlerWeightloss.  Brain Tumor apparently discovered a new event called the “Beer Mile” which may need to be done as a CSAUP in the near future.  Start enjoying Bud heavy to get prepped.  Lastly, Conspiracy and Toucan may be unveiling an Army PRT in the future as another baseline for fitness levels.

Stay Classy,

Toga

Share.

About Author

2 Comments

  1. Great Q Toga. You are welcome anytime down in the land of greatness!!It was chilly this am. Long sleeve is the only way to go. Kinda miss the 1-2 feet of snow! Again. Great beat down!

  2. Speed work is good; solid workout, Toga. And the Beer Mile is gonna happen. It’s in our wheelhouse. I would post the link, but it seems that I have locked my office down from anything associated with alcohol, firearms, gambling and porn. No wonder everyone works so hard around here! Stay tuned for the link…

Leave A Reply