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