May 25th, 2017 By Exit54

14 PAX feeling frisky and ready for some fun on the track…

WARM-UP:

Mosey down Raging Ridge to the first entrance, circle up:

• SSH x 20 (IC)
• IST x 15 (IC)

Mosey to the second entrance, circle up:

• Windmills x 15 (IC)
• Mountain climbers x 20 (IC)

Mosey to the middle school track parking lot, circle up:

• Merkens x 15 (IC)
• Burpees x 10 on your own

Mosey to the track

THE THANG:

• Reverse Indian Run #1:
  • Divide up into two trains, one starting on the near side of the track, the other starting on the far side
  • Trains begin a slow jog while the front man from each train sprints to catch up to the opposite train
  • When he catches up, front man from his original train takes off sprinting
  • Keep cycling thru until everyone gets to sprint once
• Circle up and do 15 Merkens in cadence
• Reverse Indian Run #2:
  • Single train this time, runners sprint out in groups of 2 or 4, going all the way around the track and catching up with the original train
  • To make this a little easier on the sprinters, the train kept it at an easy walking pace.  And yes we looked like a group of old women walking around the track in a big herd.
• Circle up and do 15 Merkens in cadence

Mosey to Mary

MARY:

• 15 Merkens in cadence
• LBCs x 20 (IC)
• Alternating scissor kicks w/ hold for 1 minute

MOLESKIN:

Well, not all workouts go exactly as the Q envisioned.  I had planned to spend the first half of the workout at the track and had some other stuff planned for later, but the two Indian runs took up just about every available minute.  The Reverse Indian Run is a staple of F3 Concord but we use a much smaller track, and there was no comparison in difficulty when you’re asking the sprinter go that much further.

Fortunately Clueless had his Pandora set to the country music channel which livened up the workout considerably.  I was never really a country music fan – probably because of one job I had as a teenager where my boss listened to it constantly – but Clueless’s “eclectic” mix brought back some nostalgia to my high school days.

A few announcements:

• We are a go for SpeedForNeed at the Concord Street Light 5K on 7/7.  Stand by for the formal preblast – we need participants from all over MECA to run, work the F3 tent, and possibly serve as race volunteers.
• The Davis Lake 2-year anniversary is this Saturday.  Harrisburg will have their usual Saturday workout as well
• Sundial’s big moving day is Saturday, see his email for details if you can help
• Memorial Day Murph is Monday at 7am at Stallings Rd Park, basketball game to follow at 0830
• Harrisburg 4-year anniversary is Saturday, June 10th.  All Star Q’s SS Minnow and Solo Cup will be there to make it happen

Hope everyone has a happy and safe Memorial Day weekend.

/Exit 54

Harrisburg, The Ridge

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