Warm-o-rama:
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SSH x 20 (In cadence)
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Straight leg stretch down the front (10 count)
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Windmill x 10 (IC)
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Stretch middle, left, right, middle (10 count each)
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Imperial Storm Trooper x 15 (IC)
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Runners Stretch (left & right)
The Thang:
Run to DUMC, pick up a paver and head to the top of the parking lot
The workout:
4 cones set 21 paces apart define 5 zones
Each zone included the following exercises:
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Curls (with paver) x rep
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Lunge walk to the bottom end of the zone
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Mason Twists x rep
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Merkins x rep
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Bear crawl back to the top end or the zone
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LBCs (w/ paver) x rep
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Squat shoulder press (w/ paver) x rep
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Lunge walk to the bottom end of the zone (w/ paver)
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Skull Crusher (w/ paver) x rep
Zone 1 – 10 reps
Zone 2 – 15 reps
Zone 3 – 20 reps
Zone 4 – 25 reps
Zone 5 – 30 reps
Zone 5 (coming back) – 10 reps
Run back to “The Green”
Mary:
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Freddy Mercury x 15 (I/C)
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1 minute elbow plank
Nakedman Moleskin:
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FNG-1 is heister
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FNG-2 is tinman
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FNG-3 is hugger
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A terrific group of highly motivated men, full of mumblechatter killed the workout today.
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60 degree weather was terrific
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5 runners took the easy way out for a friendly 5.5 miles (Easy, Squiggy, Tinman, Heister, Journey)
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Thanks to Mini Me for EH’ing me … he’s dreamy (you know the story). Be dreamy to somebody else … NOW!