On a very cold morning (~21 degrees) at Titan, we did:
0505: Solo run standard of ~1.8 miles for YHC.
0530:
WARM-O-RAMA:
- Mosey to the back of the school with high knees, butt kickers, penguin walk (on heels, toes pointed up), toe walk, exaggerated long striders, and Quadraphilia up a hill
- Circle up, disclaimer given
- SSH x 15 IC
- IST x 10 IC
- Soybean farmers x 10 IC
- Slow windmills x 10 IC
The Thing:
Mosey to the bottom of the hill. We did:
- 10 squats, run to the top of the hill
- 8 squats, run to the bottom
- Continue to 6, 4, and 2.
- Break dancers x 10 IC
- LBCs x 15 IC
We did a slow-ish 1 mile run after that, going off campus a bit then back on. Goal was 10:30 pace and believe we hit 10:29. By the flag pole in front of the school we stopped for:
- Low flutters x 15 IC
- WWII situps (slow) x 10 IC
Mosey around the school to the "arena", where we did:
- Box jumps x 25 OYO
- Step ups x 10 each leg OYO
- Sideways plank walk a ways
- Wall sit, with air presses x 10 IC and touch them heels x 10 IC
Mosey back around to the front of the school, including 2 "80% sprints" along the way to get our heart rates up.
Mary:
- Mountain climbers x 15 IC. HOLD for:
- Calf stretches each side
- Up for hamstring stretch then calf raises x 10 OYO
- Quad stretches
Recover, recover. We covered about 2.7 miles for the main event.
Moleskin:
- Annoying Twitter messages worked! Good to see Jingle Bells at Titan again and great to see first timers Mr Holland and Binary.
- Binary, welcome back Kotters! He was on the IR for a while per Snoopy's orders. Hope to see you back out more often.
- Mr Holland with some sore knees but powered through and didn't complain, aye.
- Jingle Bells posted 3 times last week, so he's not a Kotter now. Strong work.
- Great 2nd F after at NY Bagel with Jaws and Binary. We saw Amen briefly as well.
- Thank you Jaws for the opportunity to lead this fine crew.
Turnpike