Short Sprints

Clear skies and upper 60s was the scene for 9 brave Pax who were tipped off during the preblast that while Arrowhead is not a run club, it’s also not not a run club. Some mumble chatter expressed interest in going light on legs today. (oh, sorry).

DISCLAIMER

COP

• Imperial walkers IC x10
• Hillbilly walkers IC x10
• Abe Vigoda IC x10
• Through the tunnel IC x10
• Willies Mays Hays, sticky IC x10
• Sumo stretch
• Wonton stretch
• Etch-A-Stretch
• Sticky icky butt kickers IC x10
• High knees (what is this, Boilermaker)
• Karaoke (what is this, Boilermaker)

Scout run around the school

THE THANG

Now that the old men have thoroughly stretched and warmed up, time to test those hammies and achilles.

Thang 1

11s:

• 1st light post: 4-ct Monkey Humpers
• Mosey to the 4th light post, but sprint between 2nd and 3rd light posts (both ways)
• 4th light post: Single leg pickle pointers, each side

Some old-man hamstrings were giving us the look…like, bro…what are you doing?

Thang 2

Car-line short sprints

With a solid 8 minutes left, we started Thang 2. At each end of the carline, work through a descending ladder of Mountain Man Poopers (aka Tennessee Rocking Chairs), starting at 10.

Through the carline, sprint every other set of two numbered spaces. ie,

• Sprint: 11 to 9, 7 to 5, 3 to 1
• Coming back, sprint: 2 to 4, 6 to 8, 10 to 12

[Insert comment here about how tough the Poopers were after a day of sprinting]

MARY
No time. The fastest of us only got to 6 Mountain Man Poopers.

CIRCLE OF TRUST
PRAYER
MOLESKIN
A good set of sprints every now and then keeps the lungs working.

ANNOUNCEMENTS
F3 Dads at Arrowhead July 19th 0700.