Number of Pax: 7
Pax Names: Blade Runner, Chilipepper, Fireball, Mugsy, Olympus, Spinal Tap,
Number of FNGS: 1
FNG Names: Kurds
This beatdown was requested several weeks ago by the world famous Fireball. He wanted to learn “running drills” to improve his running form so who better to deliver running drills than Olympus??
2 laps mosy, with an intro so some easy drills (side shuffle, karaoke, lunge progression, hamstring stretches, bird feeders, ner).
The “extended” warmup lasted about 25 minutes as several running drills were introduced (2 of each). Emphasis was put on good upper body and lower body running form (yes, including dorsiflexion):
- Ankle prances
- Butt kicks
- Run/snap under hips small cycles
- Karaoke (R/L)
- Straight leg kicks
- Straight leg kicks with cycle snap (R/L)
- Walking lunge with small bounce
- A-skip with faster horizontal speed
- Run/snap under hips large cycles
- Skip w/knee drive alternating L and R for height
- Quick penultimate and drive for 2 strides
- Backwards run
- Cone drills
Olympus had an alphabet which each letter corresponded to an exercise and # of reps. The word of the day was..you guessed it, “dorsiflexion”. After each of the exercise, the pax would pick any of the running drills previously introduced as they ran towards the fire hydrant (the drill was done for about 30 yards, and the rest was run). They could pick the same drill if they wanted to practice it, or a do a different one each run to the fire hydrant).
- D: 15 burpees
- O: 1min plank jacks
- R: 15 merkins
- S: 30 Mountain Climbers
- I: 30 CDDs
That, plus another minute of plank jacks took us to 6:00am. They looked good on the drills. Very proud of them!