It's not quite BRR season but it sure felt like it this morning. 12 of Noco's finest runners set out to crush this WIB. This is their story:
0430
YHC rucked 2 miles and got back just in time to catch #TheStandard
0500
Snoopy, Gray Ghost, Lego, Auto, and Smokey did their OCR thang covering every inch of the Lake Forest campus while YHC and Stray set out on a 2.5 mi run at a 2nd F pace
0530
WARM-A-RAMA:
Dynamic warm-up through the parking lot (High knees, butt kickers, carioca)
SSH x 30 IC
IST x 15 IC
Cotton Pickers x 15 IC
THE THANG:
Start at the pull-up bars and run all the way around the parking lot to the other side of the last island
10 merkins, 10 burpees, 10 merkins
Run all the way back around the parking lot to the other side of the last island
9 WWII situps, 9 1/4 turn jump squats, 9 WWII situps
Run all the way around the parking lot to the preceeding island on the other side
8 merkins, 8 burpees, 8 merkins
Continue until you have worked your way down the ladder to 1
Picked up the six and finished as a group
Mosey to the rock pile
Low curls x 10 IC
High curls x 10 IC
Shoulder press x 10 IC
Full curls x 10 IC
Chest press x 10 IC
Rock squats x 10 IC
Skull crushers x 10 IC
Repeato
MARY:
Homer to Marge
Low flutter x 25 IC
Low dolley x 10 IC
Low flutter x 10 IC
The W x 10 IC
Plank
5 burpees OYO
COT
RUNNING MAN MOLESKIN:
- 2.1 miles for the running portion although Contra said it felt like 10 so I'll give credit for either
- Several times I saw Smokey, Lego, Gray Ghost, Chapo, and Snoopy racing to the next island…crazy fast
- Contra would rather do burpees than plank…the pax will thank you later today
- Gray Ghost hates dirty rocks, big ones are fine as long as they are clean
- Screw your neighbor was in full effect this AM at the rock pile
- Swede and La Bon looking strong on the runs (if anyone needs to round out rosters for the BRR)
- Seemed like Rocket always had a boulder during the rock work…strong
- YHC and Stray should clearly run more together as we finished #TheStandard and both were expecting a slower pace but trying to keep up with each other…not sure how that worked but it did
- Prayers up for Auto's M
- As always, thanks to the Lake Forest Men's Minisitry for the EH (Email Headlock in my case) and to the pax for the constant motivation and encouragement. Thanks to Lego for the opportunity to Q at #TheSword. See you at Mad Scientist on Wednesday!
Don Ho