Fartlek Flo Jo Recap

12 posted at the Fartlek this morning including Brutus from Charlotte; he’s here to help in the recovery and will be here at least thru the week.  Today we paid respect to the real Florence, Flo Jo.  She passed 20 years ago this weekend during an epileptic seizure in her sleep and still holds the record for the 100m and 200m she set in the 88 Olympics.  We warmed up with some stretching and jogged out of the club, around Greenwood and back to the main Garber parking lot as the other was full of recovery teams’ cars.  Everyone formed a line and the man up front sprinted 200 meters while everyone else performed an exercise that was called out.  Each man sprinted 200m twice.  We took a “break” to do some plyos:

  • High Knees
  • Butt Kicks
  • Carioca Right
  • Carioca Left
  • Broad Jumps
  • Barrel Jumps

We lined back up and went through the same routine so each man could perform 2 100m sprints while everyone else performed the prescribed exercise.  In all we completed 48 exercises and four sprints.  Jogged back to the club the same route we came and stretched hip flexors, groins, hurdler hamstring stretches and called it a day.

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