December 19th, 2017 By Brinkley

14 of Highlands finest gathered in the mid-December gloom for the final running of the Burpee Mile for 2017.  After setting up the accoutrements at the track I mosey’d down to the parking lot at 5:25 to… no cars.  Thinking the PAX may have decided to boycott this workout I started thinking about what I could get done with the extra time this morning.  But at 5:26 Dirty Martini rolled in followed in quick succession by the rest of the participants.

Disclaimer then slow mosey to the parking lot near the track.  Threw in some High Knees and Butt Kicks to loosen up the legs.

WARMARAMA

• SSH x15
• Hill Billies x15
• Mountain Climbers x10
• Cotton Picker x10
• Forward and rear hurdlers x5 for each leg to loosen up the hips

THE THANG

Mosey to track for Burpee Mile  –

• The Burpee Mile – 4 laps around the track and 40 burpees. It is up to each individual how they want to break this down.  Official clock on the card table at the finish line. Times are recorded as you finish on the clipboard using the lighted pen by battery powered lantern light.  Once done plank with arm & leg raises and bird dog until everyone finishes.
• The WW2 Sit Up Mile – Partner up with someone of comparable running ability. Same concept as the burpee mile with 80 WW2 sit ups by each partner.  Team decision how best to break them down so partners can run together.  Once done group Brinkley Bends until everyone finishes.

Mosey back to Mary

MARY

• Pretzel Crunch x15

BOM & COT

MOLESKIN:

• Fourth running of the Burpee Mile. Some PAX have figured out their strategy while others are still experimenting.  QIC tried running first with 15, 10, 10, 5 burpees after each lap but still struggled getting into a running rhythm after burpees.
• @Glock won both the raw and age adjusted categories today showing the results of his marathon training program.  @#1 took over a minute off his previous best time to come in 4th overall.  @Barrister impressed everyone being the first PAX to do the Burpee Mile with a Ruck – unfortunately there are no Ruck adjustments in the Burpee Mile.
• Results are age adjusted to account for the fact that running performance generally deteriorates after age 35.  There are a number of studies out there but this one indicates that this deterioration averages 2 second/mile per year – https://fairmodel.econ.yale.edu/aging/runoth.htm
• Congrats to @Glock.  @#1 took over a minute off his previous best time to come in 4th overall.  Final results –

Name	Age	Time	Adjustment	Adjusted Time
Glock	49	9:11	28	8:43	PR
Hugo	44	9:23	18	8:55
Pavarotti	46	9:22	22	9:00	PR
#1	56	10:10	42	9:28	PR
Dirty Martini	50	10:07	30	9:37
Gordo	45	10:06	20	9:46
Dodger	47	10:15	24	9:51
Nanny	41	10:12	12	10:00
Disaster	49	11:30	28	11:02
Brinkley	55	11:50	40	11:10
Conchito	55	13:15	40	12:35
Slappy	35	12:40	0	12:40
Barrister	32	14:15	0	14:15	Ruck
Gump	50	DNF	30	DNF – 30

 

• PR’s are for those who have run the Burpee Mile more than once.

• The second partner mile is a nice cooldown with some ab work.  Enjoyed catching up with @Nanny and sharing Holiday plans.
• Great effort by everyone.  Apologies for the official clock going dark several times.  Thought I had the settings right but evidentially not.
• Glad we did not have to use the disclaimer today.  Hopping the wet fence to access the track was a bit precarious.
• Announcements:

1. • Lots of opportunities to lead workouts upcoming.  If you have never led ask one of the experienced Q’s to work with you for the first one.  You’ll be glad you did.

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