F3 Churham on lockdown/hiatus. Qs were asked to submit a workout online for the PAX. Here be mine.

WARM UP

• Lap (400M)

• SSH, x10, Cadence
• Seal Claps, x10 Cadence
• Sun Gods, F&R, x10 Single
• Leg Swings, F&R, x10 Single
• Legs Swings, Lateral, L&R, x10, Single
• Donkey Kicks (Hands & Knees, Single Leg Kick Backs), L&R, x10 Single
• ATW Stretch (Ham, Quad, Calf) – 1 Min

MAIN EVENT

A) Strength – Total Body

All Exercises, x10, 3 Rounds

• Standard Merkin, Single
• Explosive Merkin, Single
• Low Plank Hold, 10 Count

• BW Squat, Single
• Jump Squat, Single
• Low Squat Hold, 10 Count

• WWII, Single
• Explosive V-Up, Single
• Hollow Hold, 10 Count

• Standard Burpee, Single
• Alt Jump Lunge, 1-2 (Left, Right)
• Mountain Climbers, x10 Cadence

B) Running Form Drills

1) Cadence Test

Set timer (watch or phone). Run 1 minute at regular pace – not too slow, not sprint, more a tempo pace (60-70%). Choose either R or L leg. Count every time that leg comes down (every other step). The total count at the end of the minute is your cadence. Repeat this test a couple times.

2) Form Test

Measure Out Abt 40 Meters

a) Fast Feet/Shuffle – Out

• Recovery Jog Back
• Stride – Out
• Recovery Jog Back

** Follow Above Format. Perform Drill 40 Meters out, then Recovery Jog Back to start. Then 40 Meter Stride at pace (70-80%), followed by Recovery Jog Back. Make the recovery jog back a true recovery.

b) Skip (Standard Schoolyard Skip)

c) High Skip (A Skip with Loft, “Lazy” Relaxed Bound, Keep Core Tight)

d) Long Skip (A Skip with Length, Again, Keep Core Tight)

e) Bunny Hop

f) High Knees

g) Butt Kickers

h) Bounds (High Energy/High Rebound. Really time and pump arms to get loft and length)

i) Carioca, Left

j) Carioca, Right

h) Straight Leg Run (Propel Forward with Straight Leg Kicks)

C) Speed Work

• 4 x 100M Sprints

Sprint 100, Recovery Jog Back. Repeat, x 4

D) Repeat Cadence Test

E) Cool Down

• Run 400M – 800M

COT/BOM

Announcements

• Stay At Home
• Practice SSD (Safe Social Distancing)

Name-o-Rama

BOM

Stay at home and practice safe social distancing. Stay safe, be well, much love.

Imma go for a run, y’all. Peace.