Monday November 19, 2018 – Chiles Backblast
“Around the world in 10,000 steps”
QIC: Wiseguy
PAX: Iron Horse, Hawkeye, Mensa, Doc T, Waterboy, Loadmaster
The Thang:
Since the main gate where we normally enter the track was locked, we had to make a big detour through the main entrance of the high school to get to the track. This was PERFECT because this is a running workout! Extra miles!
See accompanying AAR map.
Wiseguy Warmup (2 laps around the track):
Jog
Backpedal
High-knees
Butt kicks
Shuffle
Carioca
Quick feet
Goose walk
Frankenstein
Hip circles
Shake and bake for the last 200 m
Fetch Round 1:
PAX were lined up. Runner and thrower are the first and second ones in line respectively. Thrower launches a tennis ball somewhere within the bounds of the parking for the runner to run and “fetch” like a dog. Thrower becomes the next runner and the next person in line becomes the next thrower. Repeat for 5 minutes
Two laps around the track to include both sets of bleachers.
Fetch Round 2:
The runner must face the thrower prior to starting his run. This decreases the ability for the runner to track the ball at least initially. Everything stays the same. Repeat for 5 minutes.
Run back to the parking lot.
Agility Drills Topper:
Ladder drills transitioning into a sprint for 25 m
Box drill
W drill
Suicides
Debrief:
– 10,000 steps is a guideline that the CDC uses to estimate “moderate” daily exercise. This equates to 4-5 miles depending on varying factors.
– This workout was designed to have you take steps in all sorts of directions and purposes to keep you engaged in the workout, rather than just running aimlessly until the end of time.
– The gate that we normally use to get to the track is locked for the holidays. Keep that in mind for future workouts. This shaved off about 5 minutes of time from the workout to change the plan. I also skipped the plyometric portion of the workout due to time constraints.
– I reached almost 7,500 steps. Another mile would have sealed 10,000, but it did not take me long to reach 10,000 later in the day.
COT:
– F3 Convergence at Cascades Park on Friday at 7 am. Photo of where to park and meet is attached here.
– There has been chatter about wanting more AOs. I would like to see one more added in 2019 (particularly on Saturday). I would feel more confident that this will work if more people took Qs.
– Thank you to all those still going out to our neighbors still suffering from Hurricane Michael.
– Mensa has Gilchrist on 11/27 for 50th birthday Q!!!
Prayer (Doc T)
Pledge
