2 men appeared from the gloom. Endurance and laughing were planned. All were whooped when departing and still laughing (ok, a little bit of groaning too). Here's how it went down:
Robin's Relay
A memorial ride for Keith(Blood Sweat & Gears)'s mom happened today in the area. I rode a couple group rides with her many years ago. She was super nice.
I coupldn't do the Robin's Ride today, but thought about her when designing this workout.
WarmUp
5k run
~1/2 mile swim to the buoy and back at sunrise
~10 mile MTB cruise around the loop and The Gov
* may need to adjust the tri timing…we pushed it jumping in the lake at 6am
SSH, Windmills, toy soldiers, dippy birds, arm circles
Retrieve a block, return to the AO
Robin's Relay
A sprints on bike to top of LBH, B does trifectas
flip-flop
A sprints on bike to top of LBH, B does Bennifers
flip-flop
A sprints on bike to top of LBH, B does block squat thrusters
flip-flop
A sprints on bike to top of LBH, B does Colt 24's
(like Colt 45's but re-timed for the bike sprint timing)
flip-flop
A sprints on bike to top of LBH, B does merkin T-planks
flip-flop
A sprints on bike to top of LBH, B does block landmines
flip-flop
A sprints on bike to top of LBH, B does wall sits, air press, ankle touch
flip-flop
Shirley pulls a LightBulb and sets up the last blitz.
A sprints on bike to top of the Big Hill, B does quadfectas
flip-flop
Due to both Shirley and YHC having commitments to Love Denver, we had to depart a tad early.
Reflection: 2 Timothy 3:16-17
All scripture is breathed out by God and profitable for teaching, for reproof, for correction, and for training in righteousness, that the man of God may be complete, equipped for every good work.
* reading, digesting, and applying scripture is an important part of being a Christian man
* do not miss the opportunity to be 'equipped for every good work'
moleskine:
* YHC lets the cat out of the bag that we would be doing uphill bike sprints
* Shirley immediately regrets knowing and MAY HAVE started sandbagging some energy for the workout
* both agreed that this type of MTB bike sprint was a good timer, something different and effective
* many family vacations and BRR training this summer…not the wrong choices, just miss the bigger gang
* Good luck to Shirley for taking his oldest 2.0 to college tomorrow…#ImnotcryingYou'recrying
* Shirley Q on 8/20
* Cheetah Q on 8/27……the workout will be an SVU triathlon, maybe an Olympic length…no 'regular' workout at SVU, more details to come.
An honor to lead this morning fellas
: )