• When: 2020-12-27
  • QIC: Quisenberry
  • The PAX: ThumbsUp, LittleGiants


Bidding 2020 Farewell from Tread

3 Pax posted on a Chilly December Sunday Morning, the last of 2020 for some Ruck and Kettlebell work that promised to be 2020 Theme. Here is what was done:

Conditions: 26 Degrees, thankfully no wind

The Thang:

Disclaimer/Prayer

Ruck Route:

  • Left on the access road to Whiteford Way
  • Right onto Saluda Springs Road, down the hill
  • About Face at the culdesac and back up to the top of the hill
  • Continue to stop bar at 378,
  • About Face and veer through the Casual Pint Parking Lot for TU to investigate the portable igloos…. (Future option for Forge…?!? eh, probably not)
  • exit back of parking lot and pass the day care back to the access road to Whiteford Way.
  • Take a right on the Access road and return to SF for KBS
  • Total Distance – 1.16 miles
  • Elevation – 119 ft
  • 2020 Theme – This route had some ups and Downs… like 2020

Kettlebell Work: Tabata Style (20 sec work, 10 sec rest):

  • KB Stretch
  • Tea Pots (Switch sides at the halfway Beep)
  • Around the worlds (Switch directions at the Halfway Beep)
  • KB Swings 
  • Squats
  • Curls
  • Shoulder Presses
  • Triceps

Alternate the follow pair of exercises for a total of 4 cycles

  • Curls / Triceps
  • One Arm Shoulder Press – L/R
  • NutCrackers (Pullovers) / Big Boy Simba Presses
  • Upright Rows / Lawnmowers (Switch arms at the halfway beep)
  • Hardaways / Tay-Palms

Gumby

COT (or Triangle of Trust in our situation)

Moleskin:

  • 2 pax for some early interval miles 
  • YHC likes the Tabata timer for accountability and motivation

Announcements:

  • NYD Convergence

Prayers:

  • TU – Coworker Christy
  • Notebook
  • NoShow

Devo: Forge Topic of Reflection on 2020

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