7 strong runners stayed on campus today at Titan. No one got punched and the Q is only minimally disliked…#winning! Below is roughly what we did:
Mosey around the school to the football stadium. Complete a warm up lap around the track then circle up near the bleachers.
Quick Disclaimer
WARM-O-RAMA
- SSH x 15 IC
- IST x 15 IC
- Soybean Farmers x 15 IC
- Cherry pickers x 10 IC (Per TBone, they don't serve much of a purpose. Well…at least we're now clear on the distinction between soybean farmers and cherry pickers, ok?)
- Slow Deep Squats x 15 IC
- Arm Circles
The Thang:
Another warm-up lap around the track. Aim for 2:05 for everyone, with the goal of getting 5 seconds faster every lap today. (Everyone completed this lap sub 1:55, nice!)
What are some interesting ways to get up the stadium steps? Let’s find out!
Ascent #1:
- Lunge walk up
- Lunge walk down (declared unsafe. Uh, disclaimer!)
- Lap around track: Goal = 2:00. (Everyone hit 1:50 or better)
Ascent #2:
- Sideways plank walk up
- Lunge walk down (carefully, because we care about your safety)
- Lap around track: Goal = 1:55. (Everyone hit 1:45 or better)
Crawl bear up the bleachers determined to be unfit, impractical, etc. So we exited the track and found the nearby hill for:
- Sprint down, Shoulder Touch Mericans x 15 IC
- Quadraphilia up
- Repeato both of the above
We ran a speedy lap around Hopewell High School, and stopped at the steps area in the back for:
- Crawl bear up the steps
- Scorpion Dry Docks x 10 IC
- At the threat of "repeato", we elicited 1 Q volunteer for June. Decided that was good enough so we then did:
- Lunge walk up steps
- Decline Shoulder Touch Mericans x 15 IC (met with a tiny bit of dislike)
Ran back to the front parking lot, completing a mini loop to ensure we hit 3+ miles.
Mary:
- Plank, Right Arm Up, Left Arm Up, JLOs x 15 IC. HOLD for:
- Shoulder Touch Mericans x 15 IC
- Low Flutter x 25 IC
Recover, recover. Total distance was 3.01 miles according to my Garmin. Link below:
https://connect.garmin.com/modern/activity/1180669392
Moleskin:
- TBone, Tantrum, and YHC for a brisk #RunStandard.
- T-claps to Code Blue, Jaws, and Tantrum for running to and home from the workout.
- Their positive carbon footprint influence was offset by Jingle Bells, who decided to drive the 0.23 miles today.
- Jenny was a bit roudier than usual today, but didn't punch me. So, win win there.
- Jaws, thanks for stepping up to Q Titan on June 13th! YHC officially added you to the calendar on this website. I'm certain this is all about leadership and you would have volunteered even without more needless crawl bear : )
- Titan will converge next week for the Memorial Day Murph.
- Thank you Tantrum for the opportunity to lead.
- Thank you Lawn Dart and Rocket for the EH to F3. Per recent Isotope Tweets, when was the last time you EH'd your EH? YHC will try to get Rocket to come out to The Fallout tomorrow.
Always a pleasure to run with you gentlemen.