run 3/4 mile laps around Doby Bridge school. Accelerate for about 200M each lap.
About 5 miles for all
WARMUP:
Windmills
Potato pickers
Hillbilly walkers
Imperial walkers
Plank
Honey mooners
Downward dog
Merkins
Parker peters
Shoulder taps
30 ssh
THE THANG:
Star routine with cones at 5 points and inbetween we rolled dice to see what exercise we had to do- it was mostly ssh x30, but a couple merkins, burpees and squats mixed in: 3 rounds, blue cones, green cones then both!
Blue cone round
25 plank jacks
20 merkins
20 Star sits
25 LBS
15 monkey humpers
Green cone round
5 burpees
5 jump squats
5 jumping lunges
5 bomb jacks
5 polo ohnos
MARY: none
ANNOUNCEMENTS: Rooster, Jaegar
COT:
At 0515, YHC told the PAX there is no warm up we were ready to roll and headed out toward Gold Hill Middle. It was supposed to be a mosey, but was more running.
At the first parking lot we counted off and gave a very bastardized disclaimer- basically modify as necessary and you should read the disclaimer on the website.
From there I explained what the workout was,;
25 merkins at the school, then head up the hill to the bank, do 25 Freddy Mercurys (4 count- like in cadence), then back to school and rinse/repeat until 0600.
Most got in 4-5 rounds and all got in at least 3.5 miles.
COT: lots of announcements and prayers – I was oxygen deprived so I don’t recall them at this point 🤦🏼♂️
Disclaimer was given.
Mosey to Brayden for loops with 10 Merkins and 10 Squats at the pool.
Total Milage 4-4.5
Prayers for : Karen(Sugar Daddy relative) and her battle with Cancer, marriages, health of 2.0s and clarity of Gods plan.
Great work was done by all
-Yard Sale
Couldn’t make the D2DB10k time slot, so we ran it early. Fish dropped us off at the starting point and headed back to meet us at the finish after some rehab work on his calf.
Bandlands is fast and brought coffee.
Maximus stuck with YHC and I ran faster for it.
Esso proved the master of his back.
—
Band Camp dismissed
a few PAX arrived early to get some extra credit before 0515 start. It was a chilly morning with icy spots around campus this morning.
Dam2DamnBar is tomorrow so this workout was designed to get PAX primed and ready to run fast times at the race.
WARMUP:
dynamic – including high knees, toy soldiers, butt kickers, walking lunges
circled up for (IC) WMs, arm circles, OH claps
continued the dynamic warmup with karaoke variations on the way to the pullup bars.
3 rounds of Cindy (5pullups, 10merkins, 15 squats) to finish off the warmup
THE THANG:
Mosey towards backside of Sugar Creek Elementary and get on FarmHouse Dr out towards the big abandoned skyscraper and then back.
every 1/4 mile stop and plank for 6. Once 6 was in perform IC exercise (mostly merkins but sometimes squats when too many cars passing by) and then perform a different stretch/broga type movement
total of about 2.5 miles of running
MARY: about 1.5 minutes worth of Low slow squats to get us to 0600.
ANNOUNCEMENTS:
PAX continue their acceleration and making good progress on weight loss goals
COT:
prayers for D2DB runners and volunteers this weekend
Bodywash- I remember running with you at Clydesdales before I knew what to think of F3. You were the first to schedule me for a Q and really helped me get comfortable in this group. STL got my VQ but Varsity was my first bootcamp Q – Appreciate you and the awesome job you have done managing the site.
-Badlands
Seven men shunned the fartsack to get better in all three Fs this morning at Soul to Sole. We covered 3.16 miles while alternating the 60lb sandbag amongst us.
The men were encouraged to share what’s on their minds this morning. With men’s mental health being prominent in the news, YHC felt it necessary to remind the men to lean on their brothers to carry their burdens. None of us should walk the road of life alone. Ecclesiastes 4:9-12 reminds us “Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up. Also, if two lie down together, they will keep warm. But how can one keep warm alone? Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken.”
So when you are down, raise your hand for help. When you are up, extend your hand to a brother that might need to be lifted up. Don’t walk alone. We’re in this together.
Aye!
Italian Job
WARMUP: 1 mile mosey
THE THANG:
4 x 100yd 5k pace 100yd recovery
6 x 400yd 5k pace 400yd recovery
1 mile cool down
MARY:
ANNOUNCEMENTS: d2db10k Saturday, read your newsletter
COT:
WARMUP: Run behind Earth Fare out past bank into Brayden around back to parking lot by the pool and muster.
THE THANG: 10 Hand release merkins OYO + 10 Shouldwr taps IC
Then we sprinted up to Inizios and onto several other establishments along 160, stopping each time for 10 merkins of varying flavors and some abs. last sprint was to HT lot. pax moseyed back home with some extra running and Mary to wrap up. Great push by all!
ANNOUNCEMENTS: D2DB slated for Sat and will have outstanding 2nd F so be there!
COT: Words on Whetstone from Olaf + prayers.
Life is full of sprints, some long and some short and some of unknown duration or finish lines. We do this crazy stuff in the Gloom to prepare ourselves. Now you know you’re prepared when the next sprint arrives in your life.
Thanks to Badlands for the invite!
We ran
Munn to Harris, R on Harris, R on Sam Smith (enjoyed that long steady hill), R on Sutton, R on Sixth Baxter Crossing, L on Drayton, R onto paved path around the pond thru the woods to Baxter YMCA, Out of Baxter Y onto Shady Grove Crossing, R onto Market, R onto 160 back to start.
Great crew out there! We all pushed thru the hills and ran strong. We all got at least 5 miles, some got more.
Next week we will be in Tega Cay running to Windjammer Park and back.
SYITG
NASA