Q: Opera Ghost (OG)
PAX: OG, Lincoln Log (Linc), Birdman, Whitewall
OG gave general disclaimer. We did a name-o-rama and got into some stretching. This workout is our normal weekly “running workout”. We are working on getting faster/stronger. Therefore we are still concentrating on intervals.
Warm-up
1/2 Mile Jog and back to bottom of hill
Thang 1
Run to top of hill, Walk 10 yards further 10 yards back and mosey back to bottom (x 5)
Thang 2
In parking lot do 80 yard sprint (AYG) …. 80 yard sprint back (AYG) (x 5)
In between sprint sets we did strength exercises:
- 4 Count Merikans ( x 5)
- Copperhead Squats (x 10)
- Flutter Kicks (x 25)
- Dips (x 20)
- 4 Count Merikans (x 20)
We had about 10 minutes left so we did some Mary to burn out our core and remaining time.
All that came gave it their best and we were all feeling it. Thanks HIMs for pushing me and each other.
Opera Ghost