Got a message yesterday from MQ Jaws that he needed a Q for Titan. YHC was happy to help, especially since I FS'd for THREE straight Mondays prior, a streak I was not proud of or happy about. Here is roughly what went down:
0405: Alarm goes off. "F this, I'm tired!" But, in the 3 feet walk to my old school alarm clock, my brain already registered the fact that I was Qing today. It is amazing how that accountability works!
0502: Tantrum and YHC for a run standard. We covered 2.29 miles according to Strava. Admittedly Tantrum pushed the pace faster than I would've done solo, but it was good 2nd F nonetheless. Let the records show that any yelling which occurred at Jingle Bell's house was all Tantrum.
0530:
We were joined by Jenny. YHC had a feeling though…that there might be a late joiner. So…
WARM-O-RAMA.
- High knees the length of the parking lot.
- Butt kickers on the way back. Hey, it's Mona Lisa! The strategy to warm up on campus paid immediate dividends!
- Karaoke the length of the parking lot. Reverse direction on the way back.
- Mosey to the hill behind Hopewell High. Exaggerated long striders on the way there. Mosey to the bottom of the hill on the other side.
- Circle up, disclaimer given.
- SSH x 15 IC
- IST x 15 IC
- Quadraphilia up the hill. At the top of the hill:
- Soybean farmers x 10 IC. Tantrum introduced the Pittsburgh PAX to this exercise, but called it "carrot tuggers" for some reason. Lol. Whatever we call it, I've always prefered NOT to call it what some do. I don't like it. There I said it.
- Slow windmills x 10 IC
- Mosey down the hill. Stop at a wall on this storage type building for:
- One legged slow calf declines x 5 IC LEFT
- One legged slow calf declines x 5 IC RIGHT
- Left glute raise / hold x ~20 seconds
- Right glute raise / hold x ~20 seconds
- LBCs x 20 IC
The Thang:
Running, mostly. Goal was to run at a "fat burning" pace, which of course is different for everyone. To be honest, we failed there and ran a bit faster than YHC planned. We ran a simple ish route staying east of Beatties Ford. We stopped at various points for:
- Lunge walk a ways around this traffic circle
- Slow deep squats x 15 IC at the farthest point of our route
- Sideways plank walk back at the traffic circle. "Participation was low" at this point, it was noted.
- Swing crunches at the park x 15 OYO
- Mericans x 10 IC on a rarely used sidewalk
- Calf raises x 15 OYO
- A sprint was thrown in to shamelessly get us over 5k for the day.
Mary:
- Crunchy frog x 15 IC. Participation was again dwindling by the end, but the Q learned. Instead of stopping I gave looks of disapproval which shamed some (Tantrum) into starting again.
Recover, recover. We covered 3.19 miles according to Strava.
Moleskin:
- See above, mostly ^. Good stuff.
- Jenny looked strong despite the 40 oz PBR (served in a paper bag) consumed at the Hip Hop Brunch on Sunday. That is not made up. He's glad today wasn't the Titan 5 miler. Maybe it was supposed to be? In which case, cobains Jaws for the Q fail.
- Always good to catch up with Tantrum. Great 2nd F today. He's got the Q tomorrow at Fallout and next Monday at Titan.
- Mona Lisa, back from vacation, didn't look like he lost a step. We're glad we didn't leave campus at exactly 0530 or we may have missed you. Admittedly, it was likely still 0530 when you rolled in.
- These gents are all on the same Tuna 200 team. YHC will consider your invite if you are still short a runner, as we get closer to it.
- Thank you Jaws for the opportunity to lead. Safe travels my friend.
Enjoyed it gents. Was way better than sleeping in. Turnpike