8+1 Gorgeous Pax post for a swimmingly good run up and down and up and down hills all around the beautiful River Bluff HS campus. This workout was originally penned by Flapper last May and YHC decided to resurrect it to remind the pax just how much they love hills!
Thang:
Prayer
Warm Up Jog around the campus grounds ending at the bottom of Cemetery Hill
3 hill sprints on Cemetery Hill, escalating in length, jog/mosey down in-between, everyone at own pace so there is no stopping between hill sprints
– 1st time up short and sweet (just to first set of lights)
– 2nd time up a bit longer to second set of lights
– 3rd time up – a long way all the way to the top
At top of hill, do squats while waiting for everyone to gather up.
Mosey over to the Spooky Forest Trail and run 5k race pace for the length of the trail over to the Crypt’s Grassy Knoll.
Resting Plank on the Grassy Knoll while waiting on all PAX to make it through the Forest.
~10 minutes of running in a clockwise direction around the grassy knoll, sprinting/striding the long lengths of the field and jogging/moseying the short lengths.
Jog down past Candy Stripe’s Gate to the parking lot below the Grassy Knoll. (Don’t trip!)
1.) High Knee Skip
2.) High Knees
3.) Karaoke up
4.) Butt-Kicks down
5.) Hard stride to top of Cemetery Hill
Resting Plank while the PAX gathers at top of hill
Jog down to bottom of Cemetery Hill and then Run Up Cemetery Hill (on AB’s cue) to Second set of lights hard, jog down
Easy jog back to cars for COT & BOM
Moleskin
Back on May 12, 2014 21 Pax endured this same beat down. Two of those posted today. The rest were appreciative for the beat down. The moaning and groaning from one “Gorgeous” pax was clear when he heard this was an old Flapper Q. All did well and pushed through the pain.
Gorgeous reference is thanks to NoHelp’s tracking app that called him gorgeous just before the name-a-rama that AB called him self. He needs another name change!
Prayer Requests:
Prayers for NoHelps father, Frank. He has Asthmatic Bronchitis while also getting over Double Pneumonia and having some heart issues.
Continued prayer for young lady Audra Ebo. Fighting cancer. In hospital for chemo treatment and showing signs of improvement.
Announcements:
- Looking for Blue ridge Relay HCs. Race is a max 12-person team 208 mile relay through the blue ridge mountains and starts on 9/11/15.
- Stride/ 0500/Stampede runs on Wed/Fri
- 3rdF Weekly Bible study from 4:40am-5:10am every Tuesday morning at RBHS.
- 3rd F Opportunity across street from Snakepit begins this coming Wednesday. See Pre-Blast here: http://f3nation.com/2015/02/05/pre-blast-for-small-groupbible-study-wednesdays-0530-0615-across-from-white-knoll-high/
- 2/14 – Make My Day 12K at Harbison– TRIPLE DOWN opportunity. Bootcamp at Strut. Run to Harbison State Forest. Run MMD 12K. HC??
- 2/28 – Lexington Race Against Hunger – Register and DD Price goes up on 2/13., Register now!
- 3/7 – One Year Anniversary Convergence at Graveyard – Goal 175 PAX to post.
Get the EH into Full Gear! - 4/11 – Ultimate Challenge Mud Run
- 5/1 – GORUCK Custom Light