Sprints and DORA at the Farm

AO: The Farm

QIC: Infinity

The PAX: Pavarotti (FNG), Rocky, Brooklyn (FNG), Rocketman, Chile, and Infinity

WarmUp:

15 SSHs IC

10 Don Quixotes IC

10 Air Squats IC

8 Merkins IC

14 Mountain Climbers IC

The Thang:

Circuit 1:

6 EMOM 100m Sprints

Circuit 2:

Split in two teams for DORA 1-2-3 (100 meters)

• 100 HRR Merkins cumulative both teams

• 200 Air squats cumulative both teams

• 300 LBCs cumulative both teams

Extra Credit:

100m Sprint, then mosey back while picking up the cones and puck lights

Mary:

16 Flutter Kicks IC

15 Rosalita IC

15 American Hammers IC

10 Dying Cockroach IC

Observations:

@Rocky matched pace with your humble correspondent (YHC) for the first 100m sprint. @Rocketman is living up to his name, as he eventually passed YHC on the last few 100m sprints. @Chile showed marked improvement from the last 1-2-3 DORA he did 1.5 months ago.

Announcements:

The Grunt Veteran’s Day F3 convergence on Saturday, Nov 7th at 7am at the Lincoln Memorial.

COT:

Exercise is king and nutrition is queen–put them together and you’ve got a kingdom.

• The goal of the King is to constantly increase 3S2T: Speed, Strength, Stamina, Toughness (physical) and Toughness (mental). These are the aspects of a HIM’s physical kingdom that enable him to do the things he must do to be a Leader.

• There is no best or only way to Accelerate 3S2T. But what is true for both men, and all men seeking to Accelerate, is that it works much better as a Group than as a Singleton .

• It’s simple really. If you want to learn how to run faster, just find a faster man. And chase him until you catch him.