I had a great time today at FKT. No frills just hard work. This is how it went down.
The day began with swingstate, and yours truly beginning a 2 mile standard. Frodo and SlingShot went with the boring 510 standard. Once done with our 2 miles. We got a solid eight minutes of Olivia Core. Frodo, that is exactly why you should start at five. A strong core creates a strong foundation to dominate the day.
And returning back from our standard run, Cherry bomb was in the parking lot. He looked lost. The first things out of his mouth, with a sad tone, was, “I miss both standards.” He looked sad. Not to worry. Olivia made him feel better down deep in his core.
A strong crew showed up today and we actually got going at 5:29.
The Thang:
- Run from the AO to Babe Stilwell.
- We were on the hill for the rest of the work out
- Cleverly placed cones were at every street light. I cleverly placed them last night. Swingstate and popcorn, pointed out that I didn’t need the cones, I could’ve just use the street lights. I hate to say it, but they were right.
- From the top of the hill, we would do suicides. Progressing (10, 20, 30, 40) reps per cone/street light. With five Burpee‘s at the top of the hill every time back.
- We did this once with Merkins. The second time with squats.
- Once done, we ran back to the AO. With every bun getting between 4.5–5 miles of distance with 100 Merkins, 100 squats, 40 Burpee’s, and a whole lotta Hill
Love the energy and effort today from everyone. People were working hard and it showed. Today is so much better after working hard like that. Thanks for those who joined me in that torture. Let’s run it back at Dragonslayer on Thursday!
#LFG
Jobe