After warming up with Side Straddle Hops, Sun gods, Windmills and Leg Stretches, we ran out and backs of 1/4 mi x2, 1/2 mi, 1 mi, 1/2 mi and 1/4 mi with BLIMPS (Burpees x5, Lunges x10 each leg, Imperial Walkers x15, Merkins x20, Plank Jacks x25, Squats x30) at the end of each out and back.
We welcomed FNG, Vagrant, and closed in prayer
it was hot, and we ran. Starting with a victory lap to celebrate the wins on Saturday. Then some stretching and on to…
Sandbagger laps – 75% down the country club driveway, mosey to and up #17, sprint the hill on #18 x4 and finish with 5 sets of 4 dips. Did that 5 times. Covered about 3.7 miles.
Finished with Mary, sort of.
Finished my 54th year leading a group I’m proud to be counted as a member. Look forward to starting my 55th the same way.
12 guys serious about their mobility and speed posted at the Fartlek. After quad, hammy, calf, and glute stretches we did series of plyos with a Blue Hawaiian lap after each. During each lap we paused at the railing for 5 hip-hinge squats and hit every step with each foot on the way back up.
Mosey to Garber for some additional stretching with hurdler and hip flexors before
Full-length Sprints at:
Half-length from curb sprinter blocks at:
Groin, Calf, and Glute stretch before an Indian Run back to the club where we completed our final plyo of a Skip and Backward Run followed by a lap.
Really solid showing at P&N for a Monday
WE ran the big loop with 5 stops for:
Mary w/ LBCs and Leg Raises
Closed in Prayer
Ten gathered this morning for some running. Quickly realizing that Dorian had not cooled things off a bit, we got to work with a quick big lap, followed by Mountain Climbers IC. We then did a “progressive warm-a-rama,” running the Country Club around to Garber and then ending up at the tennis courts. Along the way, we stopped briefly to do:
Sun Gods x 10 IC
Windmills x 10 IC
Imperial Walkers x 10 IC
Cotton Pickers x 10 IC
I may have forgotten an exercise here.
At the tennis courts, we completed 6 Suicides OYO. After each suicide, 5 Catalina Wine Mixers.
Moseying over to Garber, we then completed a total of 4-6 laps. After Lap 1, 5 Burpees.
After Lap 2, 5 Burpees then 20 monkey humpers
After Lap 3, 5 Burpees, 20 Monkey Humpers and 20 Merkens
After Lap 4, 5 Burpees, 20 MH’s, 20 Merkens and 20 Iron Mikes
After Lap 5, back down to 5 Burpees only
After Lap 6, 5 Burpees and 20 Monkey Humpers.
After noting that enthusiasm for more running was waning quickly in the humidity and heat, we transitioned to some Mary and did:
American Hammers x 20 IC
LBC’s x 20 IC
Boxcutters x 15 IC
Freddy Mercury’s x 15 IC
We then moseyed back to NBGCC parking lot and were done.
My watch read 3.5 miles and I forgot to turn it on until after the 1st big lap.
Thanks for coming out, strong work!
