Location: The Paddock
Date: 05/08/2019
Time: 05:30a – 6:15a
Weather: 59 Degrees and Perfecto
Q: Lincoln Log
PAX: 5 – Duggar, Incognito, Lincoln Log, Triceratops (was he really there? no way to be certain, I never heard him) and White Wall
Warmup
Dynamic leg stretches back and forth in the parking lot. Then we reluctantly went into the run…
The Thang
Run 1/2 Mile toward park entrance at Leestown Rd. Stop at Pathway for some work:
- Merkins – 10 OYO
- Copperhead Squats – 10 IC
- Alternating Shoulder Touches – 10 IC
- Lunges – 10 Out and Back
- Jump Squats – 10 OYO
- LBCs – 30 OYO
Run 1/2 Mile back, but hung a left at the AO drive and went to the fairground entrance. Stopped in the light for some work:
- Merkins – 10 OYO
- Copperhead Squats – 10 IC
- Alternating Shoulder Touches – 10 IC
- Lunges – 10 Out and Back
- Jump Squats – 10 OYO
- LBCs – 30 OYO
Run 1/2 Mile out Ruffian toward the dog park. I asked the PAX to step up the pace just a bit and promised less work at the stop. Stopped at the turn for some more work:
- Merkins – 10 OYO
- Copperhead Squats – 10 IC
- Alternating Shoulder Touches – 5 IC
- LBCs – 30 OYO
Run 1/4 Mile out Ruffian past the dog park. This time I asked the PAX to take it up another notch. Stopped at the speed bump after the turn for some more work:
- Alternating Shoulder Touches – 5 IC
- Lunges – 10 Out and Back
- Jump Squats – 10 OYO
- LBCs – 30 OYO
Run 1/4 Mile back to the previous turn. This time was paced to be a fast run, but not AYG. Stopped at the turn for some more work:
- Plank Hold – 30 sec, counted around the circle by the PAX
Sprint 1/8 Mile (230 yds) back toward the AO. This was an all out, AYG sprint up the hill. Leave nothing in the tank because this is it.
Then we slowly made our way back to the AO. At the base of the drive leading to the cars, Incognito was struck by the Good Idea Fairy and decided to do one final 160 yd sprint up the hill. White Wall was not going to be left out and YHC was not going to be outdone on his own Q. Thanks Incog! ;P
Cot
Moleskin
Today was a perfect day for running, and the sunrise at the Paddock is beautiful come time for CoT. Thanks to the PAX for making me stick with the routine and do a running WO. I had all intentions to make the WO a chipper and stay in one spot. All the PAX dug deep and pushed themselves harder at my request. None of them backed down from the challenge or walked away. I’m very proud.
Triceratops suffered in silence today; much like any other day. He kept pace the whole time, put in the work and did not utter a complaint. Unlike his father, who we all knew was there… 😉