Speed Ladder

April 17, 2018

WHEN: 04/17/2018
QIC: Shake It
PAX: Salta Grande, Subprime, Gordo, Draper, Stop Drop and Roll, Timber, Kevin, Homes, Vandelay, Shake It

Warm-Up

  • WMH
  • Spider Lunges
  • Butt Kickers
  • High Knees
  • Frankensteins
  • Knees to chest and then ankle to chest while raising up on your back foot
  • Strides x3

 

The Thang

The Tar Heel 10 Miler is officially only 4 days away.  This was the perfect opportunity to get one more rigorous training session in before starting to taper off for the main event.  YHC decided to take a traditional track ladder workout designed to train for marathons and abbreviate it a bit.

200 meters, 400 meters, 600 meters, 800 meters, 600 meters, 400 meters, and 200 meters with 200 meter recovery jog as a group after each “rung”.

 

With some exhausted legs we made our way out of the confines of Hooker Fields and to the Cobb Parking Deck..  We did some escalating hill sprints on the ramps. Sprint 1 ramp then jog to the bottom. Sprint 2 ramps then jog to the bottom.  We did this all the way up to sprinting 6 ramps. There was the typical talk of mutiny during the workout, but YHC thinks everyone enjoyed themselves.

 

Jog back to Hooker Fields

 

Mary

  • Hello Dolly
  • Heels to Heaven
  • Flutter Kicks

 

COT

Good luck to the runners of the Tar Heel 10 Miler and the Speed for Need participants.  T-Claps to DOI and his leadership of providing support to the Compass Center