Elevens and sprints
AO: Norseman
When: 06/02/2022
QIC: Orvis
PAX (21): Bottom Bunk, Chapter 11, Crikey, DeLorean, False Start, Ha-ha, HotSauce, Huffy, Ivy League, Milli Vanilli, Orvis, Password 123, Pepper, Shawshank, Striper, Stu, Sugar (Hooch - Gwinnett), TMI, TO, Walkie Talkie, Reynolds
Preamble:
My VQ. No theme to this workout – just lots of running. Appreciated all the folks that came out this morning – especially from the Windjammer crew (Milli Vanilli, Walkie Talkie and False Start). Also welcome FNG Reynolds (Nick Dzierzak) – thanks for coming out.
Warm-O-Rama:
Side straddle hops, weedpickers, hillbillies, and 10 burpees to get warmed up
The Thang:
Elevens / 11s (at SF – starting at the hill with the bridge at the bottom) doing merkins at the bottom of the hill and burpees at the top.
Cut the 11’s workout short just a bit (I think most people had 1-3 sets remaining) to make time for sprints on the track…
We partnered up and while one person was running around the track AFAP, the other person was recovering. The goal of this exercise is to get your heart rate as low as possible during recovery, then as high as possible on the run/sprint.
COT:
Prayers for the Leffler family after their tragic boating accident
Naked-Man Moleskin:
Glad to get my VQ behind me – really enjoyed leading and looking forward to the next