Mt. Kiliman Springs

Warm Up: 5 Burpees OYO because we needed to get the blood flowing.  SSH x 25; calf and arm stretching, Monkey Humpers x10
The Workout: YHC gave no clear direction on what was about to happen and just asked the PAX to follow him.  Began Mosey to leave Ting Park. Stopped at Red light for Diamond Merkins x10, then continued with 65% up hill to Dominos. 10 Burpees OYO at Dominos while PAX came in.  Half Marathon Pace down Crossway to neighborhood Pool, Pickle Pounders x15.  Continued down Crossway with a 10k pace to next stop sign and prison yard squats x10.  First hill of crossway was spotted and YHC went over a few fundamentals of running up hills.  60% up first hill and squat hold for the six.  YHC then discussed technique for running down hills and we moseyed 70% downhill and then 50% up next hill and met at the top of creekvista.  Pax was then introduced to Mt. Kiliman Springs.  YHC gave direction to 60% downhill and 70% backup hill using the fundamentals we just discussed around running hills.  10 burpees OYO at the top.  Rinse and Repeat with 60%/70% flip flopped and pickle pounders x15 at top.  PAX then started a recovery run back towards Main St. with stopping points at the stop signs.  Pax was soon to discover we lost Nemo and a search party was released to “Find Nemo” Thanks Banana Seat, 187 and UTI for heading back.  Rest of PAX continued down Crossway back to Dominos and Squat hold for the six.  YHC then told PAX to 1K Pace down his favorite stretch in Holly Springs back to Ting Park.  Once at Ting we did a quick uphill to the Stadium and back to the lot for COT.

 

Was a pleasure leading you Strong Men this morning and I hope you all had as much fun as I did! Let’s go concur the day!

Announcements: Long ASS ATT run this Saturday
Prayer: Shredder (were pulling for you brother and hoping for no surgery), Our Brother Crablegs and all those battling ALS