Sprints N Scouts

Backblast Thursday 6/13/2019

PAX: Gambler, Ina, Pow Pow, Special Sauce, Icebox, AlrightAlright, Coach K, Oatmeal
QIC: Sally

AO: SMU Track

SSH x 15 IC
IST x 15 IC
Tony Hawk burpees x 8 OYO
Windmill x 5 IC

Mosey to Track

Started off with 1 lap forward then 1 lap backward

Pause exercise bilateral Nolan Ryans x 20 IC

“Around the World”
Forward run 1/4 lap
Left foot first carioca / karaoke 1/4 lap
Backward run 1/4 lap
Right foot first carioca / karaoke 1/4 lap

Pause exercise flutter kicks x 36

Around the World repeato

Mosey to the straightaway start of the track

Groups (of 4 and 5), sprint 100m, then recover mosey next 1/4 lap (100m).
Once all PAX arrive, backward sprint 100m
Recover mosey back to start line
One final 100m sprint directly into an Around the World

10 count

750m run (end at NW corner of track).

Leave track running to the north, towards Burleson. Groups of 4 and 5.
Scout run is like an Indian / Native American run, but instead of the back man running to the front, the front man sprints ahead for a predetermined distance (we decided 20 steps), then sprints back and joins the back of the line; and the next man in front starts his sprint.

Did this for about 7-8 minutes.

The Sally favorite, 8-count Dr. W.

Doneski. Prayed for all the important stuff including any PAX who are struggling and any men who we can help through our efforts.

Had a great running-focused workout, kept ourselves at an advanced heart rate with some much-needed rest interspersed. Around the World seemed great for mobility work, may have to bring that back, although probably not a PAX favorite. Sprints were an interesting switch-up and definitely exhausted us, although Ina says he “only has one speed.”

1. QSource groups: We currently have two (Wednesday evenings and Friday lunch), and are looking to form a third. If you aren’t in one, contact Sally to get connected – it’s absolutely worth it. Ask PAX who are in one to share their experience.
2. Roller Derby this Saturday night. Stay tuned for more details.