9 posted this warm September morning for a track and field workout. (2 Fingers posted in time for the Thang but didn’t catch much grief as he had just finished a 6 mile run.) With Cornfed revealing that there was going to be less running at the Fartlek on Monday, YHC decided to make sure we appropriately compensated today.
Warm-O-Rama
Cotton Pickers x 12 IC, 4 CT
SSH x 25 IC, 4CT
Windmills x 12 IC
Imperial Walkers x 12 IC
Downward Dog/Upward Dog
Thang
We Moseyed to the track and divided into two teams for a modified Merkin Mile. The “Slow” team in one direction and the “fast” team the other. We started with 25 Merkins IC and then did them again each time the teams met after finishing ¼ mile lap. We continued for 4 laps with the fast team doing a little more than a mile and the slow a little less.
We then left the track and Moseyed to the end zone of the field where we did an exercise followed by a 100 yard sprint. We did 10 races with the following exercises (10 Pull-ups, 30 Squats, 10 Chin-ups, 30 Sumo Squats, 8 Pull-ups, 20 WWIs, 8 Chin-ups, 20 Toddler Squats, 6 Pull-ups, & 6 Chin-ups). Several tried, unsuccessfully, to catch The Offering, who won all the races. After completing the field portion, YHC picked up the cones. but the Pax mistakenly thought it was time for Mary and complaints were heard when we headed back to the track to attempt our 2nd Merkin mile. Half way through YHC checked the time and called an audible to Mosey to the back of the school. There we did 75 Johnny Dramas (aka calf raises with heal lowered well below step.) We then Moseyed to the front of the school.
Mary
Box Cutters x 15 IC, 4CT
LBC x 50 IC
Freddy Mercuries x 20 IC, 4CT (Courtesy of Unicorn)
COT/BOM
Closed with announcements and a short prayer.
In sum, we ran about 2.5 miles and did 150 Push-ups, 80 Squats, 75 Calf Raises, 48 Pull-ups/Chin-ups, and 20 WWIs. Appreciated the opportunity to lead today!