Posted on by f3johndoe

SISU – NO RAIN NO GAIN

QIC: John Doe

Date: 10/16/2019

PAX: Moneyball, FNG-Bullpen, Radiohead, Threeskin, Fissure, The Count (Respect – Respect), Newport

AO: Lions Den

Conditions

Cool fall morning with some nice drizzle along the way

COP

300m warm up around the track; side straddle hops – 25 in cadence; forward folds – 10 in cadence; 3rd grade exercises – 10 in cadence; quad stretch – 10 count each eg; little baby arm circles (front/reverse) – 10 in cadence; calf stretch – 10 count each leg; willie mays hays – 10 in cadence; 10 dive bombers – OYO; side straddle hops – 25 in cadence

The Thang

SISU (Finnish Word) – the mental strength to continue to try even after you feel you’ve reached the limits of your abilities


NO RAIN NO GAIN


Squats: 10, 15, 20 – Sprint 20yds; jog back 20 yds (hold Al Gore waiting on the 6)

Lunges: 10, 15, 20 – Sprint 40 yds; jog back 40 yds (hold Al Gore waiting on the 6)

Frog Hops: 10, 15, 20 – Sprint 60 yds; jog back 60 yds (Hold Al Gore waiting on the 6)

Heel Raises: 10, 15, 20 (one leg at a time) – Sprint 80 yds; jog back 80 yds (hold Al Gore waiting on the 6)

Jump Overs: 10, 15, 20 – Sprint 100 yds; jog back 100yds (hold Al Gore waiting on the 6)

Jane Fonda’s/Dirty Dogs: 100 each leg

M’erican – 5, 10, 15, 20, 25, 25, 20, 15, 10 (sprint/jog in between each: 20yd, 40yd, 60yd, 80yd, 100yd, 100yd, 80yd, 60yd, 40yd, 20yd)

COT

“Don’t let the thoughts of self-doubt and chattering self criticism in your own mind slow you down.” – Mike Maples, Jr

Moleskin

A lot of “chatter” and banter this morning. Fissure wears a white wig, and loves to judge. Phrase for everybody to learn “If you can’t do it don’t Q it” (Irony behind modify if necessary). #Hault, sorry#Ghost Q

News

Daddy day this Saturday (10/19/19)

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