9 folks expected an easy workout this morning, assuming YHC had just been sleeping in during the recent cold months. Some might have still found it easy, but it was slightly unique nonetheless.
Conditions: 62 and just right. 3 degrees colder would have required an audible Q swap.
SSH x 30 IC
Little baby arm circles forwards, backwards, and raise the roof while YHC gave a longer than anticipated spiel about the workout. While away, YHC has enjoyed some indoor Orange Theory Workouts. In that spirit, YHC explained the run zones- base pace (normal jog), push pace (faster jog), and all out (a solid run pace).
Took off down Briarfied to the bottom of the hill. From there, partner up. Partner 1 runs to the top and back in base pace while Partner 2 does squats then swap. Next, P1 runs Push Pace while P2 does big boy sit ups, then swap. Next, P1 runs all out while P2 does Merkins, then swap. 30 SSH IC just for fun.
Jog together a ways to the corner of Pinehill and Mosshill Road- not too far but still unknown territory for the PAX (except YHC who lives there). P1 runs down the street and back while P2 does squats, then swap. Seeing as time was creeping up, that’s all we did there.
Jog together to the corner of Cedar Springs and Sylvan Roads.
30 SSH IC
15 slow merkins IC (despite promising no more cadence after the warm up, sorry)
Jog together to the bottom of Briarfield again. P1 runs Push Pace up the hill, P2 does Burpees. Swap and repeat for 2 sets total.
Jog together to “the base camp” aka COT.
Announcements: lots of them from Billy Bob. See below: