@Nickelback sent his fellowship participants some Primal nutrition and exercise gems… among them was the need to get sprinting a place in our workouts. So YHC charged his speakers and picked up the Q late last night, ready to get us Sprinted.

WARM

Plank Jacks x 15
LB Arm Circles X 20
Imperial walkers x 12
Squat Drama x 10
Is, Ts, Ws, Ys x 10
Snooze Button x 10

THANG

Mosey to track, 150m, then 12 Merkins
150m, then 10 Dry docks,
150 m mosey, then 10 Good Mornings,
10 Willie MH

PAX chose a track lane. Everyone planks. First PAX stands up, begins a 5 count, then sprints to other end, 80m. After 1st PAX begins, 2nd PAX stands up from his plank, counts to 5, and sprints, so on and so forth until everyone is at other end.

10 Merkins, 8 count rest, 8 merkins, 6 count rest, 4 merkins, 2 count rest, 2 merkins
-Repeat Plank sprint
10 Boat Canoes, 8 rest, 8 Boat Canoes, 6 rest…
-Repeat Plank Sprint
9 Carolina Dry Docks, 7 rest, 7 Dry Docks…
-Repeat Plank sprint
10 Merkins, 8, 6…
-Repeat Plank Sprint
10 Lunge Stand-Sits, 8, 6…
-Repeat Plank Sprint
10 Cadence LBCs
-Repeat Plank Sprint

Mosey back to flag.

Nubbin gave us the highlights of his wonderfully grassroots family triathlon, Uncle Possum. Kudos to his 2.0, running his first 5K!

YHC took us out with a short anecdote about a University gig he had done last year. The Moral: Don’t fill up the silence and time away from a professional relationship with a negative narrative you can’t prove is there. Aye!