Fartlek

Pax of 10 showed up on a beautiful morning.  I’ve been a real slacker on attending the Fartlek recently and seeing no one had signed up as of 5:00 pm Sunday afternoon I figured this was as good a time as any to get back.

Feeling a bit nervous about my current running ability we jumped right in with a warm up of:

• SSH x 15 IC
• Sun Gods x 15 IC frontward/backwards
• Cotton Pickers x 15 IC
• Imperial Walker x 15 IC
• Plank Jack x 15 IC
• Down Dog stretches

Warmed up we moseyed down Club entrance with a right on Country Club for:

• Snake Run, left on the other Country Club with a stop at Holly Ridge for Bear Crawl/Crawl Bear x3 across Holly Ridge stopping in between for American Hammer x 10 IC, Squat x 10 and another round of American Hammer x 10 IC.
• We picked back up with Snake Run to Meadows Park parking lot where we did the following:  Backwards run down and back, Merkins x 10, Sprint down and back, Plank Jack x 10 IC, Carioca down and back, LBC x 10.
• Right out of Meadows Park with Indian Run to Belfern sign on corner of Country Club and Chelsea for 50 LBCs.
• Left on Country Club at OYO pace to Trent Woods office park parking lot  for Lt. Dan down back.
• Another OYO pace to Hillcrest where we stopped for Carolina Dry Docks x 10
• Scout Run with Imperial Walkers to Club entrance (at this point the thought of “if you can’t do it, don’t Q it”  ran through my head).
• At club entrance sprint back to parking lot  – with your Q as the 6.  Whew – I made it!

With a few minutes to spare we ended with

• LBC x 25
• Box Cutters x 20 IC

Closed out in prayer.  As always it is an honor to lead!  Sign up to Q.  See you Wednesday.