QIC: Couch Potato
PAX: Red Tees, Radiohead, Hasbro, Truck Yeah, U-turn, Lloyd
cool for the first time in a while
1x 400 lap at conversational pace
Side Straddle Hop
Animal movement series- (Bear Crawl, Crab forward and back, Gorilla, forward, left right and backwards, Walking Peter Parker)
Stretching series – (chicken wing, overhead arm pull, chest stretch, forward fold to surfer, pigeon)
400s again! Yep!
4x 400s again, with 3x exercises and short rest in between each 400; each of the first 3x 400s were supposed to be done at 95%, the last at 100%.
1st rotation – 400m @95% perceived effort – Cadence push ups – Cadence Flutterkicks – Lunges
2nd rotation – 400m @95% perceived effort – leg lifter push ups, 90 seconds plank, 3-way lunge with kick
3rd rotation – 400m @95% perceived effort – Blast off pushup, plank with alternating knee to elbow hold,
4th rotation – 400m @100%perceived effort – Buddy push up, (low five), Buddy F$%^&er leg throw,
Lying spinal twist and heels to heaven as closing
quick words on racing to train, training is exercise with ikigai
only a few showed, but Geeksquad brought the flag, near Merlot morning for some