12/03/2020 - crazy8s - Hill Running 101
AO: Crazy8s
When: 12/03/2020
PAX:
Number of Pax: 4
Pax Names:
Tridoc, Commando, DakoToes, Sloppy Joe
Number of FNGS: 0
FNG Names: N/A
QIC: TriDoc
Introduction
Not quite over the hill (but getting there).
Warm-O-Rama
Brief jog around the parking lot and a light set of leg stretches
The Thang
Approximately 100 yards of steady incline at about 6%.
1 — Hill Sprints x10: First rep up the hill at 10% of maximum perceived effort then add 10% more effort every rep. Jog back down to start after each rep.
2 — High knee skips x8: Leap and bound up the hill keeping you knees high and using a powerful arm action to propel. Jog back down to start after each rep.
3 — Leg circuit and sprints x6: Markers at 25 yard intervals uphill. At each marker you perform 10 reps of 1 set of leg exercises (Marker 1 – Lunges (5 per leg), Marker 2 – 10 side straddle hops, Marker 3 – 10 squats, Marker 4 – 10 calf raises). Jog back to start.
4 — Finish with easy jog and stretches.
Circle of Trust
No announcements. Commando took the lead on prayer.
Naked Man Moleskin
This was YHC’s first Q and we collectively thought it was effective. YHC is looking forward to doing more like this!