Curb Side Service
June 14, 2017
Getting ready for the Fourth of July…firing the guns (arms) and artillery (legs),
June 15, 2017

  • When: 06/15/2017
  • Q: Switchback
  • Pax: WashOut, Crunch, Bootscoot (Respect), BooBoos, Napper, LoveAll (Respect), Speedy

Welcome/Intro/Disclaimer
8 PAX!! No FNG @ #SummervilleSole

Warm-up:
Knee Pull, Running Man, Imperial Walker Kick, Hacky-Sack, Hip Flexor, Leg Flexor, Leg Extensor, Plantar Flexor, Hip Extensor (from this link)
http://www.runnersworld.com/the-body-shop/five-exercises-to-do-before-every-run

The Thang:  Speed Work:  *do drills between 2 cones spaced about 20m apart*
High Knees
Butt Kickers
Mario Jump
Lay Sprint                   3x
Speedy Arms             2x 20sec
Sprinter Sit-Ups        10IC
Spiderman Steps     10IC

*WATER*

Long Skip
Grape Vine
Straight Leg Run
Turn Sprint                3x
Push-Up                    10SC *I walked around and helped with form*
Bicycle Crunch          20IC
Big Flutter Kick         10IC

*WATER*

Tick Tack Toe:  PAX are divided into two teams.  Board is constructed of 9 holla hoops roughly 20meters away from the teams.  Each team has 3 colored cloths to mark their spot on the board by running to board and placing their cloth into a hoop.  If the 3 cloths are on the board and there is no winner the next PAX runs up and moves 1 of their teams clothes to try to win before the other team does.*

Cool Down:  5min stretching
Name-O-Rama
Devotion:  Our dreams have no limitations except those that we place on them.
Prayer:  Lead by Speedy, Thank you!

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