AO: Delphi
QIC: Ashe
The PAX: 10: Hightower, Slyder, Dunder, Zeus, Pop Fly, YNAB, Glee, Obadiah, Gadget, Hoolihan
WarmUp: SSH, downward dog, cobra kai, slow reverse lunges, slow squats, slow merkins
The Thang: Speed work (because I could definitely use it) and games (because Sept. has enough killer workouts) – 1. 25 yard butt kickers and high steps / knees
2. 50, 75, and 100 sprint and jog return increasing in intensity each tie
3. Alternating power moves immediately before sprints to 50, 75, or 100, including jump squats with high knees, hand clap merkins, and broad jump. Concluded with 6 broad jumps, 6 squat jumps to a 100 yard sprint. We missed skier hops – 1 leg jumps side to side.
4. Attempts at 2 games in the gloom: two ball soccer, where each time tried to maintain possession of their ball while stealing the other team’s ball. Played on half the field. Each time a team ended up with both balls everybody ran to the far goal line and back. Then tried a brief stint of an ultimate frisbee-style game with overhead passes of a single soccer ball, but the ball proved too slippery.
5. Circled up for additional squat jumps, slow reverse lunges, and hand clap merkins.
Mary: leg lifts; flutter kicks, pickle pounders, LBCs, the Glee, and an exercise of unknown name where everyone danced like a crazy person going side-to-side with their elbows and legs to work the obliques.
COT: Announcement about the 9/11 stair climb by Hightower. Arrive by 4:30, parking on/near Ohio Drive, begin by 4:45, ending by 6:30ish. Message of the day: gratitude. Appreciate the day and all it brings.
F3 The Capital 