Tur-Run-Ken

Tur-Run-Ken

Should we converge?  Heck no!  After a Thanksgiving day filled with TurDucKen, the PAX are greeted with a GJ special serving of TurRunKen.

The Thang

2 HB miles around the parking lot to shake off the frost.

COP:
SSH x 20
IW x 20

Mosey to the hill for a Bent Jacob:
Backwards run up the hill to 10 burpees.
Run down the hill to 5 squats.
Repeat 5 times reducing by 1 burpee and increasing by 1 squat each time for a finish of 5 burpees and 10 squats.
Plank when finished

Let’s mosey to the back road. Little karaoke along the way and HB wasn’t there to tell us we were doing it backwards. Hey look, a line of buses. Let’s run in between some of them since we’re here.

Back Road Running:
Run along the back road to the gate by the baseball field at your normal running pace (approx 4 tenths of a mile). Plank when finished until everyone arrives.
Run back to the back road/parking lot entrance pushing yourself at a faster pace. Plank when finished until everyone arrives.
This time let’s run along the back road the other way behind the elementary schools to the main road at your normal running pace (approx a quarter of a mile). Squats when finished until everyone arrives.
Interval running: Sprint for 60 seconds. Jog for 60 seconds. Continue pattern until we make it back to the gate by the baseball field along the entire back road.
Mosey along the back road back to the bus parking lot. Some mixed backwards running in this part.

Oh look, those buses again. This time, we will run between all the buses (20 approximately) doing all out sprints in between the buses and slowing down to make the turn around a bus.

Mosey back to the parking lot

Moleskin: Great job men! With bellies full of turkey/duck/chicken/whatever, it was a great day for a lot more running than normal at Overdrive. I was at approximately 3.5 miles. Not bad considering the Bent Jacob at the beginning took a decent portion of our time. Always fun to run backwards uphill leading to burpees as a warm-up. Great to have Green Thumb out for his first time at Overdrive and only second time ever.

Announcements: Outland tomorrow morning with CT on Q and maybe 5 minute Q blasts from each of the PAX for the second half to mix it up a little.

Prayers: Still praying for Momma DT that this surgery will be the solution and she can go home soon. Continuing to pray for Electric Slide’s M. Thanks to DT for leading us out in prayer.