Concrete Mile

Event Date

Feb 18, 2017


10 men arose to a gorgeous February morning for the inaugural running of the Concrete Mile! Twice!

YHC showed up at 6:50am to the site of Abrams motoring around the track at 6:07/mile pace…dude, you're supposed to be injured!

For those that couldn't be there this morning, you missed a good one.

Warmup:

  • ISW x 20IC
  • Mtn Climbers x 20IC
  • Windmills x 10IC
  • Arm Circles – While the Q queues up something
  • Green Sally Up! – Always a crowd pleaser during warmups

Mosey down to the cinder blocks and bring them back to the track…

Thang:

You've heard of the beer mile…you've heard of the donut mile…today we worked on our endurance and soccer arms with the Concrete Mile!

Mile #1

  • slow jog the curves – sprint the straights
    • 25 block curls after each lap (4 laps = 100 curls)

Mile #2

  • slow jog for 200m – Sprint/uptempo run 200m
    • 15 block shoulder presses after each lap (4 laps = 60 presses)

The pax was so sure a 3rd mile was in the works, but we took our blocks and headed back up to the parking lot to watch C# dance.

  • Daft Punk 
    • Block Curl when you hear "One More Time"
    • Shoulder Press when you hear "Celebrate/Celebration"
    • ~35 curls and ~40 Shoulder presses

Mosey to pull up bar for a round of 10 and then put your block back.

Mary:

  • LBC
  • Jane Fonda Right
  • Fire Hydrant Right
  • Jane Fonda Left
  • Fire Hydrant Left
  • Stranded Turtles

Quote of the Day:

"It's supposed to be hard, if it wasn't hard everyone would do it.  The hard…is what makes you great!"

MC:

  • Q gave extra credit if anyone could guess what movie today's quote came from…before YHC could start the quote Ziplock pipes in Brokeback Mtn…Yep…I suppose it fits!
  • Duck hunters were quite till Stranded Turtles
  • YHC still couldn't keep up with Abrams today, but he let me know he was holding alot back because of his injury…he's a beast!
  • Dodging cars on the track – definitely a new one
  • I'm sure there was more, but don't remember it.
  • Good time at Coffeeteria…Got called out for leaving a mess :(…Will make sure we insist on cleaning next time.

I appreciate the opportunity to lead today!

V