Backblast Thursday 6/13/2019
COUNT-OFF & NAME-O-RAMA:
PAX: Gambler, Ina, Pow Pow, Special Sauce, Icebox, AlrightAlright, Coach K, Oatmeal
QIC: Sally
AO: SMU Track
F3 DISCLAIMER & WELCOME: Given
WARM-O-RAMA:
SSH x 15 IC
IST x 15 IC
Tony Hawk burpees x 8 OYO
Windmill x 5 IC
Mosey to Track
THA THANG:
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
Sprints:
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).
Scouts:
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.
MARY:
The Sally favorite, 8-count Dr. W.
CIRCLE OF TRUST/BOM:
Doneski. Prayed for all the important stuff including any PAX who are struggling and any men who we can help through our efforts.
MOLESKIN:
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.”
ANNOUNCEMENTS:
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.