Author: f3yogi
-
Wet and Wild Monday
Weather: 64 degrees and wet Pax: Belding; Johnny 5; Dizzy, Ginger, Thriller, T-Bird, Banjo, Brim, Knobby, Yo – Gi (QIC) Warm up ***Mosey to TKA parking lot LACs fwd x15 OHCs x15 Fwd claps x15 SSH x15 Low Slow squats x15 IW x15 ***Mosey to Sneed, stopping at every light pole on the way there…
-
#HardSpeedWork
Date: 08-2-18 QIC: Yogi Pax: Thriller, Big Worm, Yogi (QIC) Weather: A breezy 75 degrees. Warmup: Light Mosey 800 x1 25 Calf Raises OYO High Knees 50m Frankensteins 20m Backpeddle 50m Karaoke 50m Main Thang: Reverse Fartlecks x1200m (Sprint curves jog straight aways) Fartlecks x800m (Sprint straight aways jog curves) 600×1 400×1 100×1 COT BOM…
-
Summer in the South
On behalf of Speedwalker Weather: SUMMER IN THE SOUTH!!! Pax: Belding; Johnny 5; Thread count; Yo-gi; Dunkin; Speedwalker (Q) Warm up SSH Squats Merkins Windmills Through the tunnel Mosey to parking lot Bear crawl length with 5 merkins at each flower section (25 total) Mosey to covered walk Burp&Merk (1-10) Mosey to brick podiums Aiken…
-
Speed, Work & “Hook”-hers
Date: 08-2-18 QIC: Yogi Pax: Flanders, Big Worm, Yogi (QIC) Weather: A warm & muggy 75 degrees. Warmup: Light Mosey 800 x1 20 Calf Raises OYO High Knees 50m Frankensteins 20m Karaoke 50m Back peddle 50m Side Shuffle 50m Main Thang: 800x` 600×1 400×1 200×1 100×1 Suicides 3/4 of the length of the parking lot…
-
Tour de Rumble with Yogi
Weather: muggy & 75 degrees PAX: Speedwalker, CDC, Spirit Fingers, Ready Mix, Dunkin, Yo – Gi (QIC) Warm up Mosey to rear of school near the shelter COP: SSH x15 IW x15 Squats x15 LAC x15 Fwd claps x 15 OH claps x15 Merkins x10 Bear crawl & 5 merkins at all yellow taped poles…
F3 Florence 