12 pax (including 1 FNG, or so we thought) covered some distance this morning at the Roost. Several of us are training for for the Bourbon Chase (200 mile relay through Kentucky) that is happening in mid October, so running was a priority. We even had 6 pax post early for a 3 mile warm-up. Here’s how the rest of it went down.
Conditions: Upper 60s and nice
The Thang:
Head over to blocks and grab one per pax. Circle up next to sand pile.
SSH (IC) x 15
TTT (IC) x 10
IW (IC) x 10
Leaving blocks behind, run down between high school and stadium and stop at main stadium entrance (station 1) for the first exercise listed. Once complete continue around up suicide hill back to the start (station 2) for first exercise listed on second sheet. Continue on same loop back to station 1 for the next exercise. And so on.
Station 1
Merkins x 26
LBCs x 26
Monkey Humpers x 26
Iron Crosses x 26
Plank Jacks x 26
Station 2 (all performed with block)
Chest Press x 26
Squat x 26
Curls x 26
OHPress X 26
Single leg dead lift x 26 (13 each leg)
Some made it through all exercises and finished with a few laps around the track. All in all 3.5-4.3 miles were covered (and 6.5-7.3 miles for the pre run pax). Solid work by all and good to see numbers in the double digits. Let’s keep it going.
Announcements
Regional Convergence 10/7 Depot
So called FNG- David Bowers – Retired Highway Patrol that was in charge of basic training, started landscape business, EHed by Tackleberry, wife of 20….. pax chime in “She’s 20?”….Trophy……but wait after gathering information in the parking lot YHC was informed that Trophy had actually posted at Speed trap before but he couldn’t remember his F3 name. Since YHC has mad Google skillz (searched “F3 Speed Trap David Bowers”), this backblast was found. Welcome back Super Trooper
BOM and prayer