The Fartlek – Return to Pembroke

  • When: 08/05/19
  • QIC: Cuddy
  • The Pax: Swiffer, 2 Fingers, Kevorkian, Unicorn, 420, Plan B, Peeping Tom, Faulkner, Cuddy (QIC)


9 men gathered this warm morning to start their week with a run along with a few exercises.  With no FNGs we started right away with…

Warm-O-Rama
Windmills x 10 IC 4CT
Sun Gods x 10 IC 4CT (Forward and Back)
Cotton Pickers x 10 IC 4CT
SSH x 20 IC, 4 CT
Various Stretches

Thang
We moseyed to Garber parking lot for…
15 Merkins, Sprint to end, 15 Sumo Squats, Sprint Back
15 Werkins, Sprint to end, 15 Sumo Squats, Sprint Back

We then ran to Trent Shores Drive with the faster runners circling back at several points. We then chose partners and alternated between Squats & Merkins until 60 total exercises were completed. We then did Partner Shoulder Presses until each team reached 60. At this point YHC completely forgot to inquire if anyone remembered the origin of the name of Pembroke Road. Will need to cover another time.

We then returned to the club parking lot the same we came with alternating speeds between light posts.

Mary
Being behind schedule we skipped.

COT/BOM
We closed with Name-O-Rama, and a short Prayer

The distance, according to Kevorkian’s watch, was 3.4 miles. (More for those looping back) It is always an honor to lead this group.

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