Category: SpeedRaptor
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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…
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Belding’s Birthday Q (58 and 29)
Pax Present: Paycheck (Welcome Back), U-Haul, Moped, Belding, Veela, Johnny 5, Thriller, Foxy, Swan, Monkey, Flanders, Spam, Clarices, Air Head, Banjo, CDC, Milton, Ginger. FNG: Vinyl (Chris Rodenkirchen) Warm-Ups: Side Straddle Hop Merkins Little Baby Arm Circles Hello Dolly. The Thang: Four Corners at the Tennis Courts: 1st Corner 3 Burpees, 3 Big Boy Sit-ups.…
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Smokey and the Bandit
Date: 03-08-18 QIC: Yogi Pax: Smokey, Yogi (QIC) Weather: A brisk 33 degrees. Warmup: 800 x1 Buttkicks 50m High knees 50m Side shuffle 50m karaoke 50m Main Thang: 100 x 1 200 x 1 400 x 1 600 x 1 800 x 1 400 x 1 Hill Sprints: 3 trips (up & down = 1…
F3 Florence 