Titan welcomes 2 first timers to the AO

Event Date

Jan 21, 2019

AO


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:

  1. Annoying Twitter messages worked!  Good to see Jingle Bells at Titan again and great to see first timers Mr Holland and Binary.
  2. Binary, welcome back Kotters!  He was on the IR for a while per Snoopy's orders.  Hope to see you back out more often.
  3. Mr Holland with some sore knees but powered through and didn't complain, aye.
  4. Jingle Bells posted 3 times last week, so he's not a Kotter now.  Strong work.
  5. Great 2nd F after at NY Bagel with Jaws and Binary.  We saw Amen briefly as well.
  6. Thank you Jaws for the opportunity to lead this fine crew.

Turnpike