2 strong PAX joined YHC for some running with pain stations at Gazebos. All three of us would double down at The Estate after. Here is the Excelsior story:
Mosey from Richard Berry Park across Beatties Ford Rd to the North entrance to the Carrington Ridge neighborhood.
Disclaimer
WARM-O-RAMA
- SSH x 15 IC
- Cotton Pickers x 15 IC
- Slow Deep Squats x 15 IC (Down for 3, up on 4)
- LBAC (Little Baby Arm Circles)
- Crucifix? (chest stretches they've done at The Blender, can't recall what they called it)
The Thang:
Run to the Gazebo between Carrington Ridge Dr. and Hasley Woods Dr. On the benches we did:
- Derkins x 15 IC
- Dips x 15 IC
Run out of the south entrance to the Carrington Ridge neighborhood via Carrington Pointe Dr. We ran north on Beatties Ford, then left on Jim Kidd Rd, then left on Kennerly Dr. At the Gazebo in that neighborhood we did:
- "Mini Burpee Sandwich" consisting of 10 Merkins, 5 Burpees, then 10 more Merkins
Completed the loop in that neighborhood and ran back to Richard Barry Park. We started to run a lap around the track. However, there was some sort of wild animal over there, so we circled back about half way and instead ran a lap around Richard Barry Park.
Mary (to Led Zeppelin's "Kashmir"):
- Plank for an annoying amount of time, R arm up, L arm up, JLOs x 15 IC
- Low Flutters x 20 IC
- The W x 15 IC
- Plank for 1 more minute
Recover, recover. Total distance was 3.18 miles according to my Garmin.
Moleskin:
- Pretty sure Jingle Bells will be EH'd at some point to run the BRR.
- What was that animal we heard? We weren't very interested to find out.
- Apologies for the annoyingly long planks during Mary. YHC apparently has a flem issue which makes Mary difficult otherwise.
- In my humble opinion, we could maybe use less Tom Jones and more Led Zeppelin in Huntersville workouts. Thoughts? (Much respect though NiteStick!)
- Thank you Black Eyed Pea for the opportunity to lead. It is always an honor.
Aye brothers, have a good weekend!