The Hill 2/28/19
PAX: Frugal Macdoogal (QIC), Tampa Libra, Money Shot, Venus
Disclaimer
Mosey towards track, but encountered a skunk so made a quick 180 to head in the opposite direction. Moseyed to football field for WOR.
SSH x 15, GM x 15, WMH x 15, FBAC x 15, RBAC x 15
Mosey to backside of Hill past football field headed down to the track for 11s.
Exercise One: 11s – Dive Bomber Merkin/Vertical Frog Jumps
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- Starting at the end of the drive by track, run up the hill to the speed bump (about 80m) for one dive bomber merkin. Run back down hill for 10 vertical frog jumps. Repeat increasing/decreasing one rep each time until you do 10 diver bomber merkins and one vertical frog jump.
Mosey to football field
Exercise Two: Continuous 100 Yard Suicide
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- For the next exercise, you would do a 100 yard suicide sprint starting at the goal line and increasing by 5 yards every time. When you were sprinting toward the sunrise (east), you would sprint all you got. Heading back toward school (west), you would jog back to the goal line and do one merkin for every 5 yards you would run. Eventually you would build up to 100 yard sprint and 20 merkins.
Exercise Three
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- 20 WWIs then 100yd AYG Sprint
Mosey back to parking lot for COT.