May 21st, 2018 By amway

12 guys showed up on a Muggy Monday ready to get their week started. Mosey to Phone company parking lot for Warmarama:

Warmarama:  

• 25x SSH
• 10x Cotton pickers

The Thang:

Interval running:  The pax would keep a nice 8:45-9 minute pace until Q yelled double time.  Pace would then range from 6:45-7 minute mile until Q yelled back to 9 minute pace.  We repeated this process 5 times while running below route.  If Q sensed the pax getting to spread out we would audible the front group to stop for High Knees and SSH until everyone had time to catch back up.

Run down main street and turn left at under pass, then left on North Ridge all the way down to other underpass.  Go under, then left on South Main Street.  Turn right at parking deck and run around big loop past Police station, then up around Kannon launch location back to small horse shoe area for Group sprints.

*According to my watch we covered 3.7 miles, however the long Group sprints at end of workout somehow made it feel like much more!!

Mary: (Audible-Q asked The Farm if he would lead us in some core exercises)

The Farm started with LBC’s, little did we know that was the easy part.  Followed by Planks, Merkins, single arm planks, rotating while in a plank, low 6” plank and more merkin’s!

Note to self, never hand Mary over to The Farm again!!!! LOL

Awesome job today men, everyone gave great effort!  The run was a little unconventional but effective, hope you enjoyed it.

 

It’s always an honor, till next time…

Rooster

 

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