COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, PowPow, Coach K, Special Sauce, Draper, Ina, Pepper
AO: La Madeleine/SMU Track
F3 DISCLAIMER & WELCOME: Given in a brain fog
SSH x 20IC
Windmills x 10IC
YHC had the PAX to the track for some much needed speed work. We commenced the following with each PAX taking the lead for each length. Should the “12” not finish in the given time, there was to be punishment.
400m@95sec, 60 sec rest when the “six” finished with 20 squats during rest period
200m@45sec, 30 sec rest when the “six” finished with 10 merkins during rest period
400m@90sec, repeat active rest period with squats
200m@44sec, repeat active rest period with merkins
400m@89sec, repeat active rest period with squats
200m@43sec, repeat active rest period with merkins
400m@88sec, repeat active rest period with squats
400m@87sec, repeat active rest period with merkins
Half bleacher run
Mosey back to La Mad
Homer/Marge with some mumble chatter by YHC adding a few exercises in throughout
CIRCLE OF TRUST/BOM:
YHC prayed us out.
YHC had a need for speed this morning and brought along the PAX for some fun on what was a blustery and wet winter morn. The challenge was to get faster with each “rep” or face punishment. Unfortunately, YHC did not set stretch goals to allow us to fail in a safe environment so we coasted through the workout without any punishment. YHC did note that this workout created quite the excitement (or fear) to exceed the targeted times with each run. So much so that the jumpy PAX false started numerous times on one particular 200m run so YHC thought 10 burpees would quell the skittish PAX. It appeared to have the desired effect as there were no more false starts!
Once again YHC had issues with the opening disclaimer. For the life of me, I cannot understand why it is so hard to remember an announcement that we hear every morning. Perhaps it’s the Gloom, my reduced posts or my age. No matter, I shall endeavor to get my act together.
Overall, I think the workout met my desired objective and I think we, as PAX, could use more speed work with faster times!