Warm Up:

Warmup lap around the field with: High knees, butt kickers, backwards run, high skips and an accelerator

23x SSH

10x Willie Mays Haze

5x warm up burpees

15x mountain climbers

The thang:  On this day in history a world record for the mile was set at a time of 3:46.  This breaks down to 14.1sec per 100m. So to prepare for an attempt at doing a single 100m in less than 14 seconds we did 15x 100m. We are all too old to attempt to sprint 100m without a good warm up!  I can’t remember all the combination of 100m’s that we did but there were some hight knees, butt kickers, skips, backwards runs, accelerators, karaoke. On the final 100m, atleast 50% of PAX was able to reach the goal of a sub 14sec 100m.

Next we tested our luck with some dice rolling (unfortunately due to Covid19 only YHC got to roll the dice). We used the 6 corners of the soccer field for 6 exercise and 6 modes of travel between each corners. The Dice dictated to which corner we traveled as well as the mode of travel to said corner and the total number of reps at each corner. Added bonus was the inclusion of BURPEE ISLAND in the middle of the field, everytime we passed through BURPEE ISLAND we got to do 10 burpees.  Exercies: Merkins, low plank hold, shoulder taps, jump squats, lunge jumps, Low Jacks. Mode of travel: Plank walk, crab walk, bunny hop, backwards bunny, run, backwards run.

Intermission: Time to ensure everyone was keeping their heart rates up. We alternated between line jumps front to back and side to side, with an interlude of the classic football HIT drill.

Also on this day in history, Lance Armstrong won his first Tour De France. To replicate a story from him book (before he came out as druggie) in which his coach give him a workout of time trials up a mountain. So we did a modified Bearway to heaven to replicate climbing a mountain. When we were done with our mountain YHC continued the Lance Armstong story. His coach asked why is workout results included 2 sets of number when he was told to only do the test 1 time. Lance said his first time was not good enough, so we all got to do 2 Bearways to heaven.

We revisited our Interission with a switch from the Hit drill to one leg squat and toe tap.

DEATH BY BURPEE: The idea (which did not work in practice) was to complete 15 burpees every minute on the minuter (sounds easy right?). Well the kicker is that 15 burpees were composed of 3 variation of burpee 1) clap merkin burpee. 2) mountain climber burpee. 3) tuck jump burpee.  Turns out we needed about 1.5 minutes instead of 1 minute.

Mary:  22x LBC, 17x bows-n-toes plank leg lifts, 33x flutters, 10x bows-n-toes ski abs

COT & announcements:  CSAP event at TBR next week, check the slack channel for more info this week.  FNG Whippet received his name for the mere fact that he grew up near a town called Whippet west of Philly (CheeseSteak brought the local knowledge for this naming ceremony)