2 of us ran (Cousin Eddie & YHC) a 3-mile standard at 8:20 pace and returned in time to catch our breath before the main event.
5 posted, expecting Cousin Eddie to work them with bands or other implements of PT torture, but ended up w/ a Moses Q instead.
Warm-o-rama – typical start; SSH, Toy Soldiers, WillieMaysHayes, Perkins followed by some stretching before we departed the HT Antiquity parking lot in a new direction… Indian run to the Mt. Zion Methodist Church.
On the front steps, strength training ensued:
- backwards spider man crawl up the steps, 3 sets of 10 IC calf raises
- backwards spider man crawl up the steps, 1 set of 30 squats IC
- run the steps, 1 step at a time; 2 steps at a time; 3 steps at a time; 2 steps at a time; 1 step at at time
- backwards spider man crawl up the steps, 3 sets of 10 IC merkin variations
Mosey around campus…1 failed search for a pull-up location due to pax altitude challenges.
Many rounds of NASCAR by the log hut. We worked on the way up the hill and coasted back down. Uphill included backwards run, 75% speed, bear crawl, crab walk, side shuffle, 100% speed. After the speed and stamina training, we found a shelter for some stretching.
Mosey to the playground for a set of 7s. 1 turkish get-up / 6 pull ups. 2 get-ups / 5 pullups. until 6 get-ups / 1 pull-up.
Mosey back to the parking lot for some core work, that included Makhtar Ndjai, peter parker, and another exercise that i can't remember now.
Indian run back to the starting point for Mary by committee.
Moleskin:
- Thanks for the EH to the Standard, Cousin Eddie.
- Thanks to all you men for following me for 45 minutes.
- Please keep Bagboy's friend Ruth, Toxic's brother, and my cousin Phyllis in your prayers.
- Next week, you'll see Travolta taking the lead
- the week after that, Bagboy has the Q.
Pax tibi, Moses