August 29th, 2017 By Brutus_MECA

I’ll take this weather, light mist, mid 60’s.  Only four of us shared that opinion this morning, Hot Wheels and YHC did a 2 mile prerun and mutually decided it was time for a new 2 mile route.  We challenged each other to come up with 8 different routes in September.

With this being the final training week before BRR, YHC decided to share the pain with the Pax who are not running that race.  The gist involved running up and down Avon Farms hill 3 times with pain stations designed to fatigue one muscle group at a time at the bottom, mid and at the top/tennis courts.  This is what we did….

Mosey to the bottom of Avon Farms for warm-up of 30 SSH, 20 Mountain Climbers, and 10 slow Cotton Pickers.

Run up to the halfway point.  Sets of 30 Carolina Dry Docks, 20, and 10, separated by one and two legged planks.

Run up to the tennis courts for 30/20/10 curls with blocks separated by 15 jump squats.

Run to the bottom of Avon Farms Hill.  30/20/10 LBCs with hold at the crunch, separated by one and two legged reverse planks.

Run up to the halfway point for 30/20/10 downhill facing merkins separated by downward dog planks.

Run up to the tennis courts for 20/15/10 skull crushers with blocks separated by 15 sumo squats with blocks.

Run to the bottom of Avon Farms hill.  30/20/10 LBCs separated by reverse planks.

Run to the top and tennis courts and on to checkin for COT.

Great job everyone!  We missed the guys who skipped this awesome morning.

 

---