Taper friendly workout at The Mighty Oak

by | Sep 21, 2022 | Backblasts | 0 comments

Some folks are running the Colonial Relay this weekend so we had to ensure a taper friendly workout for them with some stretching.  Here is what went down for 15 Pax on a pleasant day today:

0500:  Run standard with Big Montana, Dingo, and YHC.  We covered roughly 2.45 miles.

0530:

WARM-O-RAMA:

  • Mosey around the parking lot including some butt kickers and high knees
  • Mosey up the grass hill and circle up on the grass.  Disclaimer given
  • IST x 15 IC
  • Soybean Farmers (Tennessee style) x 10 IC
  • Slow windmills x 10 IC
  • Mosey to the pavement area behind the school, partner up along the way, and get 1 block per team of two

The "Taper Friendly" thing:

The idea was to not overdue any one muscle group while mixing in some core work.

  • Partner 1:  Push the block across the pavement to the 4th basketball hoop and back
  • Partner 2:  Elbow plank while waiting
  • Flip flop
  • Partner 1:  Zamborini carry the block to the 4th hoop and back
  • Partner 2:  Glute bridge while waiting
  • Flip flop
  • Partner 1:  Walking AMRAP curls with block to the 4th hoop and back
  • Partner 2:  Low flutters AMRAP
  • Flip flop
  • Recovery lap around the school
  • Repeato all above
  • Calf raises on block while using your partner for balance, 10 OYO then 15 OYO each.  Put blocks away and mosey towards my car for Mary.

Mary:

  • Hamstring stretch
  • Quad stretch left then right
  • Upward facing cobra dog
  • Front leaning rest into calf stretches left then right
  • Pigeon right then left
  • Cobbler / Butterfly / groin stretch
  • Legs straight out stretch (but don't overdo it and touch your toes!)
  • Glute bridge x 1 minute
  • Shoulder-touch Mericans x 15 IC

Recover, recover.  According to Strava, we covered 1.66 miles.

Moleskin:

  1. We prayed for healing for Blackbeard, Scrappy, and Toxic.  We miss you guys in the gloom pushing us.
  2. Don't belive any blocks were broken, but we did shave some of them off slightly and left some nice artwork in the parking lot.
  3. There was some ok ish mumblechatter but to be honest, we could've used more.  Some of the Pax either weren't on their game today, or were simpy enjoying a workout which was admittedly on the easier side.
  4. Appreciate the opportunity to lead Estwing! 
  5. Upcoming Qs at The Mighty Oak include:  Omega, Dingo, Turncoat, Deadhead, and Lego.  In other words, saddle up because the work gets harder from here!  Nice work gents, thanks for entertaining a taper friendly workout.

Turnpike

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