Category: SpeedRaptor
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Pre-blast for the week of 8/10
Rundown of the Beatdowns: Monday: 0530 am Scrooge → Q: CYHMN Rumble → Q: Big Worm Tuesday: 0530 am Scrooge → Run/Ruck Wednesday: 0530 am Scrooge → Q: Flanders Rumble → Q: CDC Thursday: 5:30 am 0500 Pre WOD Q Grayskull (W. Flo HS) → : Ruck or Distance or Speed work Friday: Scrooge…
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Pre-blast for the week of 7/27
Rundown of the Beatdowns: Monday: 5:30 am Scrooge → Q: Nurse Jackie Rumble → Q: Paycheck (Muscle Beach Q) Tuesday: 5:30 am Scrooge → Run/Ruck Wednesday: 5:30 am Scrooge → Q: ????? (Q needed) Rumble → Q: Bridesmaid Thursday: 5:30 am Grayskull (W. Flo HS) → : Ruck/Distance/Speed work Friday: Scrooge 0500 Ruck Core WOD…
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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…
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Track Work
Date: 05-24-18 QIC: Yogi Pax: Banjo, Hot Pants, Thriller, Big Worm, Yogi (QIC) Weather: A warm & muggy 73 degrees. Warmup: 30 Calf Raises OYO Light Mosey 800 x1 High Knees 50m Frankensteins 50m Karaoke 50m Back peddle 50m Side Shuffle 20m Main Thang: 100×2 200×1 400×1 800×1 600×1 1Rd Hill Sprints Rd 1 4…
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Fartleks …? … Fart what? Lick who?
Date: 04-26-18 QIC: Yogi Pax: Flanders, Thriller, Pinto, Spirit Fingers, Yogi (QIC) Weather: A warm 60 degrees. Warmup: Light Mosey 800 x1 High Knees 50m Frankensteins 50m Karaoke 50m Reverse Karaoke 50m Main Thang: Reverse Fartleks 800×1 (Sprint corners jog straight aways) 400×1 200×1 Fartleks 400×1 (sprint straight aways jog the corners) 2Rds Hill Sprints…
F3 Florence 