How Do You Get Faster?

AO
The Village

Conditions
60’s, clear

YHC showed up to the AO at 05:00 to check out the conditions and make sure that everything was in order. This being the first week and second instance of the new 05:15 start time, I wasn’t sure how many we would get today.

To my surprise, Boxcar the AOQ showed up, haven’t seen the man out in the Village in a while (but to be fair, I was also out sick for like a week or two). Crainkbait followed about 5min til the beatdown started and Vitamin D made it 4 at the one min warning. Disclaimer given and we’re off!

COP

SSH x 20 IC, LBAC x 20 IC, LBAC IR x 20 IC, IW x 21 IC (#bonus, #lostcount), Windmill x 20 IC, TTT x 20 IC, 22 Merkins

Mosey as a group around the perimeter of the AO (0.33 miles as Rousey the runner says) and finish at the coupon pile.

**PSA from Crainkbait** Watch out for sprinkler heads, they’ll pop up and grab you when you least expect it

The THANG – 4 Corners Escalator
Everybody grabbed a coupon and headed out to the soccer fields.

Corner 1 – 

10 Merkins – alternating hands on the block

It was at this point that I asked the group about what QSource tells us as the best way to get faster. Luckily we had BOTH 3rd F Qs/Q Source experts with us today: “It’s simple really. If you want to learn how to run faster, just find a faster man and chase him until you catch him.” – King Q1.2

With that in mind, everybody on the line! 1/4 speed sprint for the full length of the soccer field, down and back.

Corner 2 – 

10 Merkins- alternating hands on the block

20 Swings

1/2 speed sprint, down and back

Corner 3 – 

10 Merkins- alternating hands on the block

20 Swings

30 crunches with the block

3/4 speed sprint, down and back

Corner 4 – 

10 Merkins- alternating hands on the block

20 Swings

30 crunches with the block

40 Curls – changed to Colt 45s (so 45 total)

Full speed sprint to midfield, 5 sec rest, full speed sprint to the end line, 5 sec rest, full speed sprint back to the start line (full length)

Corner 5 – What goes up must come down, but we changed it up to keep it interesting

Colt 45s

30 American Hammers

20 Squats with the block

10 Derkins

1/2 speed sprint, down and back

Corners 6 -8 –

Continue to drop an exercise and increase the sprint

5 Min. of Mary

Finished with some PAX choice of MARY

Crainkbait- Heels to Heaven x 15

Vit D- Hello Dollys x 15

Box Car – Pretzel Crunches x 10 each leg

Texas Ranger – Crunchy Frogs x 15

TIME!

COT
Count-O-Rama – 4
Name-O-Rama

Announcements – Dragon Boat still needs a paddler or 2! (*NOW FILLED BY OUR BRETHREN FROM THE REPUBLIC*) We are 1 week away, help us defend our championship! Get with myself or Brownbag and we can get you the information needed if you want to join in. Check out the BB from Wednesday’s cross ruck at Wave Rucker, really great read. Stick around for Q Source on Thursdays at the Village following the beatdown. Always great discussions and I encourage you to check it out. Its never too late to jump in on the discussion.
Prayer requests – Vit D and his family, unspoken
BOM by Vit D

Moleskin
– Always an honor to Q. Thank you to the 3 HIM that showed up and pushed me to keep accelerating.

Aye!

Texas Ranger