Category: Sweep The Leg

Pick Up The 6

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WARMUP:
What’s that?

THE THANG:
3 corners
Corner 1: Bank Parking Lot – 10 Merkins run to Corner 2
Corner 2: Cul-de-sac on Ben Cassey – 10 Big Boys run down hill through the parking lot to corner 3

Corner 3: Cul-de-sac on Patricia – 10 SSH
Run up Dave Gibson Blvd hill back to Corner 1

After completing the exercise at a corner, go back and pick up the 6 and complete half of the exercise. Everyone has to go back to get the 6, completing half of the workout before moving to the next corner.

MARY:
ANNOUNCEMENTS: D2D, Rooster, Jaeger, Convergence
COT:

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CHARGE

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WARMUP: run to back of GHMS
THE THANG: perform 10 reps of exercise listed on cone then run forward two cones and perform 10 reps of exercise listed on cone. Run back to the skipped cone and perform 10 reps of exercise listed on skipped cone. First one to complete 10 reps of exercise listed on skipped cone yells CHARGE and everyone moves forward two cones.
MARY: lots of imperial walkers and plank Jack’s and burpees
ANNOUNCEMENTS:
COT:

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Smiles with Some Miles

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WARMUP: SSH, Windmill, Plank position then honeymooner and downward dog a couple of times
THE THANG: Ran a U starting from Earthfare to Gold Hill Middle and back with Exercises being 10 burpees, 10 Squats, and 10 big boys at the starting point, every turn, and finish point. Then did a couple of loops around the Earthfare parking lot.
MARY: American Hammers, Flutters, Hello Dollies, and Heals to Heaven
ANNOUNCEMENTS: Read the newsletter
COT: Prayers and Praises

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Run up the Hill “Again”!

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WARMUP: none
THE THANG: run over toward school into cul de sac where Decibel had his office. Run down to the bottom of road where street lights are before school. Run back up the hill to cul de sac. Exercises at top and bottom. Repeat 5 times. Not complicated…. it just sucked!
MARY:
ANNOUNCEMENTS: Dam to Dam bar
COT:

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Stomping Grounds

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Time to run the route I’ve driven many times in the last ten years.

Mosey to PFHC (former site)
20 Merkins and 20 CCD
Mosey to GHES parking lot
20 LBC
20 Rosalita
Mosey to handicap spot at GHMS
20 squats
15 Monkey Humpers

Repeat until time is called

Everyone got at least 3 and some got 4.5

Great crew and great work.

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Kicking our asses in between the holidays

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WARMUP:
THE THANG:

3.5 miles ran

1st loop
15 burpees
From Brayden Clubhouse, run to 160
15 merkins
Run back to Clubhouse

2nd loop
15 leg lifts
Run to Emory and Helton
15 box cutters
Run back to Clubhouse

Repeat 2x

MARY:
ANNOUNCEMENTS:
COT: make vacation time intentional with 2.0s
Go see Mufasa – both good and bad leadership lessons were on display.

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still recovering

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Been back from Miami for 4 days now but still not feeling back to normal. Strong crew showed up this morning so had to pull it together.

WARMUP: not really. I disclaimed and we were off

THE THANG: running route with 3 stations
Station 1 at Bank at top of dave Gibson- 10 SSH and 10 merkins

Station 2 at cul de sac half way down Dave Gibson – 10 imperial walker and 10 low slow squat

Station 3 at first school parking lot at bottom of Dave Gibson – 10 shoulder taps and 10 CDDs

Some stations we did in cadence with the whole group, some were OYO

MARY: no time

ANNOUNCEMENTS: newsletter

COT: yes

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Hills for the Pax

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WARMUP:
The Pax were disclaimed (sort of) and did 25 SSH, 10 windmills, and some leg and back stretches to warm up. The group split and the running group left Earthfare and jogged to the Brayden neighborhood.
THE THANG:
Hill repeats were done on 3 different hills in the Brayden neighborhood and Dave Gibson Blvd. On each hill, we started with an exercise on the bottom, ran up the hill, jogged back, did another exercise, and repeated it. 4 trips up each hill, with 25 reps of the exercises listed below (ab exercises were double count). The total distance covered was 4.2 miles.

Afton Way
Diamond merkins
Freddie Mercury
Lunges
Plank jacks

Len Patterson Road
Wide arm merkins
Hello Dollies
Sumo squats
Mountain climbers

Dave Gibson Blvd
Merkins
Flutters
Squats
Bombjacks (shortened to 10 reps due to time)

Mosey back to COT

MARY: See above
ANNOUNCEMENTS: Christmas party on Dec 21 (registration closed), Clave Boss 5K/Christmas convergence at The Yard on Dec 24, Dam to Dam Bar, Jan 25 (?). Check your newsletter.
COT: Prayers for: Cicada’s friend Miss B’s son passed away, Pax struggles with family and marriage -doing the right thing and accepting it more easily, safe holiday travels for all

NMM:
I don’t post regularly at the running AO’s anymore, and I wonder if the Pax do hill repeats regularly. ‘Back in the day’, I used to do these once a week. They are grind to get through but are a good way to build leg strength and speed (no pain,no gain). Ideally, you want steeper hills than we ran today, but they got the job done. The Pax did a great job pushing through them this morning and we all got at least 1% stronger.

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Is F3 all about acceleration?

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WARMUP:

– SSH x30
– Windmill x10
– Cherry pickers x10
– Quad stretch both legs 10 count each leg
– Calf stretch both legs 10 count each leg

THE THANG:

Ran to Berkshire heights loop and at each stop sign
– 10 bomb jacks
– 5 burpees
– 10 Freddie Mercury double count
got in over 3 miles

MARY:
One last set of the above exercises
ANNOUNCEMENTS:
4.01k <@U035XDY7ABC> run for CRI
<@U08GHEK16> 5k
Christmas party
Read your newsletter
COT:
Prayers and praises

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