Short trails, long trails, roads, ruck….plenty of choices.
WARMUP:
COP for the following:
– SSH x 30
– IW x 15
– Windmills x 10
– Mtn Climbers x 20
Too much chatter so we moseyed to the hill…
THE THANG:
Quadzilla
Run to the bottom
10 Jumping Lunges
Nur to the top
10 Bombjacks
3 x
Mosey to the playground and grab a partner
Partner 1 – Peoples Chair
Partner 2 – Take a lap
Alternate
Rinse and repeat 3x
Leg Tabata
30 seconds of squats
10 seconds of Al Gore
30 seconds of squat to calf raise
10 seconds of Al Gore
30 seconds of jump squats
Back to partner work
Partner 1 – Big Boys
Partner 2 – take a lap
Alternate and rinse and repeat 3x
Back to Tabata
Back to Partner work
Partner 1 – Monkey Humpers
Partner 2 – Take a lap
Alternate and rinse and repeat 3x
Back to Tabata
Back to the bottom of the hill
Nur to the top
COT
ANNOUNCEMENTS:
– (4) upcoming CSAUPs
COT:
Attended my niece’s 5th grade graduation where (3) students conducted the commencement address. A consistent theme from them aligned with the schools mission:
– Personal accountability
– Attitude
– Work Ethic
YHC was impressed at their ability to deliver the speech and the values for which they espoused. It aligns with our mission and opportunity. Dont make life too complex. Ask a 5th grader whats important. Be prepared for more knowledge and wisdom than you might expect!
WARMUP: none
THE THANG: 3,4,and 5 mile option. 2 miles to Hobos and back, 3 miles to Poppy Seed and back, 5 miles with a loop around Academy.
Trail runners and ruckers participated too
MARY: none
ANNOUNCEMENTS: newsletter
COT:
WARMUP: SSH x 10, mosey with bear crawl along the mural.
THE THANG: escalating exercises with escalating rep counts around the mile loop.
MARY: not today young lady
ANNOUNCEMENTS: cannoli run 2025.
COT: it is a core principle
Cable guy ran (3.2miles) and we rucked 2.5 miles. We were all coveting Cable guy’s Military grade Hum Vee.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT: prayers to have God lighten our load.
The hills were alive with sound of Pax making a downpainment for the day.
Two options were given:
Hill repeats on Harris Street
Or
Run the length of Harris Street and add more as wanted
All Pax leveraged this moment to “accelerate” into their day as directed by Band Camp.
The buckets of pain returned by popular demand and were loved by all. Three corners of the parking lot had a nice selection from which to choose pain. Each bucket had a load of tickets and once a ticket was pulled the pain was announced. The running in between was especially enjoyable as it was reported that we ended up with around 1.5 miles for the morning. Sweet.
We broke into two groups for some nice fellowship opportunities but with all the running Peta and I didn’t get to catch up on much.
Appreciate the invite Aye
WARMUP:
THE THANG: The coverage was 4.25 miles to 8 miles.
MARY:
ANNOUNCEMENTS: Newsletter
COT: Closed in prayer
WARMUP: moseyed over to side by Persis and did a warmup with
SSH
Windmills
Strawberry pickers
MNC
Overhead Claps
Low and slow squats
Cyclops
Plank
Downward Dog
Upward Dog
Runners stretch
Merkins
THE THANG: back towards COT where I had a shoebox with two sets of dice and 12 exercises listed for respective dice combinations
We did three iterations with partners of 3, one person rolls, then runs a lap while two ppl do the exercise, then we did person that rolls and both other ppl run while they do the work and then finally one partner rolls and does does exercise with one partner while third runs.
MARY: no time
ANNOUNCEMENTS: CANNOLI RUN
COT: YES!
We ran.
Down Munn to Harris, left on Harris, left on Audrey (to WEP), left on Hwy 160, back to COT.
Extra mileage option: Down Munn to Harris, left on Harris, left on Audrey (to WEP), left on Hwy 160, left on Jackson, right on Harris, right on Munn back to COT.
Nobody got lost! At least I don’t think so.