Core on the Run
Monday early start we had 7 on EC with Pikachu, Skidmark, 187, Slide Rule, Axe, Cowboy and Nemo. YHC was looking to accomodate several subtle requests so I came up with a little something new for DT and added in a new stop along the way.
FNGs: None today
Warm Up: Regular lap around the big block, circled up in town hall lot for some IC SSH, Good Mornings, Squats, Fazio Arms
The Workout: On the jog back up Main St we went all the way to the abandoned drug store on the SW corner of Main and Holly Springs. Why? Because they have a wall. We got right to business with BTTW 10 count, drop to plank hold for 10 count, Mt Climbers ICx10, and up to a 10 count squats. Recover on a 10 count, and repeat for a total of 5 sets with the last set being to 15. Back on the run we headed over to cemetery hill. Squat hold for the 6 at the top. At the top we safely dropped for a round of modified ATMs – 10 count plank hold, ICx10 shoulder taps, 10 count plank hold, 10 count merkins, 10 count plank hold. Recover on the jog down the hill for 3 burpees OYO and climb back to the top for another round. We did 4 climbs up the hill and upped he last round to 15 IC/count, On the jog back to start. Finished with over 2 miles.
Mary: 2 quick rounds LBC/Homer to Marge/6 inch hold/low slow flutter
Announcements: See Facebook/Slack for lots of unique opportunities. Tea Time location change, Ivan/Cletus merge for COT for new month for breathtaker
T-Claps (Recognition): It was a great group out there this morning and everyone was giving a huge effort. T-Claps to Katniss for pushing through that workout with breathtaker. Also, I just want to say I have been doing quite a few runs with Cowboy recently and this guy is showing up, putting in the work and getting stronger every day. Always great to be out there with you and congrats on your run this past weekend at the Quay RFTQ.
Prayer: All unspoken so we took a silent 10 count and YHC took us out.
