On a moderate (~57 degrees) day at Titan, 3 Pax got enough pain in to justify the advertisement of "Pain stations with some running". Here is roughly what we did:
0500: Run standard with Jaws. We stayed east of Beatties Ford Road and YHC totally knew where I was going. We covered about 2.2 miles.
0530: As is customary at Titan, we warm up in the parking lot IN CASE any late arrivers join. (Jorel?)
WARM-O-RAMA:
- Mosey to the end of the parking lot including butt kickers and high knees
- Mosey back including Karaoke and exaggerated long striders
- Triangle up, forgot disclaimer! Cobains.
- Slow windmills x 10 IC
- IST x 10 IC
- Moroccan Night Clubs x 35 IC
- Monkey Humpers x 15 IC
It was probably 0536 by this point, which felt sufficient to leave without guilt.
The Thing:
- Run across Beatties Ford into the Latta neighborhood. Stop at the pool parking lot for:
- Diamond Mericans x 8 IC HOLD FOR
- Elbow Plank x 30 seconds HOLD FOR
- Mericans x 6 IC
- Monkey Humpers x 15 IC
Mosey to the bottom of Mortimer Hill. Stop for:
- Wide Mericans x 8 IC HOLD FOR
- Elbow Plank x 30 seconds HOLD FOR
- Mericans x 6 IC
- Monkey Humpers x 15 IC
Run up Ol' Mortimer Hill. Stop at the Y in the road and continue to the absolute peak via:
- Lieutenant Dans – 8 Squats then 8 Lunge Walks each leg, 7 Squats then 7 lunge walks each leg, etc. down to 1.
Mosey back towards the AO via Neck Road. On Beatties we stopped at the neighborhood entrance and grabbed some rocks for a pain medley:
- Overhead press x 10 OYO, Skull Crushers x 10 OYO, Curls x 10 OYO
- Repeato with 8 reps
- Repeato with 6, 4, then 2 reps. Return rocks.
Mosey back to the start-ex where we had plenty of time for:
- Shoulder Touch Mericans x 8 IC HOLD FOR
- Elbow Plank x 30 seconds HOLD FOR
- Mericans x 6 IC
- Monkey Humpers x 15 IC
Mosey once around the parking lot to shamelessly get > 5 miles for the day. Circle up for Mary.
Mary:
- Elbow plank x 30 seconds
- JLOs x 10 IC
Recover, recover. According to Strava, we covered 5.16 miles across the standard plus the workout. Which means we got nearly 3 miles during the main event.
Moleskin:
- Oh spicy. Apparently Jaws has already maybe lined up a "penance Q" for next week. Our friend Jorel was missed today!
- Hoff was hoping for even more pain but was happy with the mix today, even if it was still run heavy ish. Hoff and YHC were in Wilmington this past weekend for soccer things, but our paths didn't cross. Next time bud!
- Great 2nd F with Jaws during the standard. Appreciate you reaching out to me to Q, there is a good chance I would have FS'd today.
- Look for a Titan convergence for Memorial Day, and the Titan 5 Miler after that. Otherwise, the Q calendar is open. If we don't get any sign-ups in the next…say…24 hours, YHC will bring back this crowd pleaser.
Appreciate you gents! Always a great start to the week at Titan.