The Fartlek – It’s Been Too Long

As I considered the workout for this morning, I felt it had been too long since we did the “Big Loop”.  Maybe other felt the distance was too long, but not for this PAX.  14 gathered and we got right to it without a warm-a-rama.  We were already warm because the 70+ degree mornings have been here too long this year.  So here’s what we did:

  • Run out to Country Club Rd
  • Pit Stop #1 (Behind #1 Green)
    • Side-straddle Hops x25 IC
  • Run along to Chelsea Rd
    • 30-count strides (sprints) with mosey back to six x3
  • Pit Stop #2 (Trent Woods Office Suites Parking Lot)
    • WMD Bear Craw with Werkins, Merkins, Diamond Merkins x10 each
  • Black Snake to Country Club Dr
  • Pit Stop #3 (Median beside Town Hall)
    • American Hammer x30 IC
    • Superman Yellow Sun x10 IC
    • Superman Red Sun x10 IC
    • LBCx x30 on up
  • Run along Country Club Dr
    • Random change from Run forwards/backwards, Carioca left/right, Vertigo left/right (spinning) left/right
  • Pit Stop #4 (Meadows Park Parking Lot)
    • Wind sprints at about 10, 20, 30 yards x2
  • Scout Run along Country Club Dr/Rd
    • Lead ran out 40 yards with Imperial Walkers until caught by group
  • Pit Stop #5 (Garber Sanctuary Parking Lot)
    • 4 stations – Diamond Merkins, Merkins, Stagger Merkin Right , Stagger Merkins Left
      • OYO x10 first lap around parking lot, x5 second lap
    • Mosey to Club entrance, All You Got Sprint to Club parking lot
    • Bonus – Burpees x3 every time a car passed the group along the entire route

Closed in Prayer

Great job men!!

 

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