11 of the fastest pax in Isotope ran Excelsior the way it is intended to be run…touch the rock and back. Here is their story:
0530
Several runners launched early for Excelsior or late for the River Rat 10K; however, you want to view it
0600
WARM-A-RAMA:
Disclaimer given as pax performed their best demonstration of Apollo Ono and waited for ummm some late pax
SSH x 25 IC
IST x 10 IC
Carrot Puller x 10 IC
THE THANG:
Partner up, no drop Excelsior…grab the six every ~1 mile and perform the following excercises as we run to touch the rock and back:
Burpees x 10 OYO
Mericans x 10 IC
Squats x 10 IC
Burpees x 10 OYO
MARY:
Grab the RR10K pax and get a couple laps on the track
Burpees x 10 OYO
Homer to Marge
Low flutter x 25 IC
Low dolley x 10 IC
Recover recover
COT
NMS:
- Covered ~5 miles this morning as we hit Carrington Ridge to start and the track after the rock
- Good to pickup some pax from RR10K for a couple laps and Mary
- Burpees is a proper recovery exercise
- There were no UFOs identified on this run
- Polar Bear is Feb 6th (details forthcoming)
- Krispy Kreme Challenge is Feb 12th: https://f3lakenorman.com/announcement/krispy-kreme-challenge
- Thanks to Tantrum for the opportunity to Q Excelsior. It has been way too long. Thanks to the pax for the constant encouragement and motivation. Thanks to Hoodie for grabbing coffee. The fellowship is always the best part of the morning. It is always an honor and a pleasure to lead this group in the gloom. Until the next time…
DH