Happy little miles and whisper cadence

Happy little miles and whisper cadence

While not nearly as hot as yesterday, it was plenty warm and there would soon be a sweat trail and puddles all over South Charlotte Campus. Great crew of 18 this morning – about the perfect number for a running intensive workout that would take place on the streets of raintree. Nobody new in attendance, so we headed out right at 5:30. here’s what we did.

Run to lot of daycare facility for COP
Diamond Merkins x 15 IC
SSH x 15 IC
Widearm Merkins x 15 IC
IW x15 IC

Run to the corner of Rounding Run and Rounding Run (Partner UP)
We would be running the .75mi Rounding Run loop twice with a few pain stops to break it up.
P1 Runs Clockwise P2 Runs CounterClockwise
Lap 1 – 20 partner hand slap merkin at mid point
20 Partner Decline merkins at Starting Point (LBC’s while waiting on the six)
Lap 2 – 20 Squat Jumps Each at Mid Point
20 Lunges Each Leg at Starting Point (Flutters x20 in whisper cadence)
Run to woodfox then plankarama to allow everyone to get in. All you got to the school bathroom building – grab wall till everyone arrives.

P1 Runs a hot lap around the Track
P2 goes to benches for 20 supine pull ups/20 dips/20 decline merkins
Flapjack
Mason twist x 30 ic
Gloss led dolly x 20 IC

COT

NMM – Its always a great time q’ing death valley – lots of stuff nearby campust to throw at the pax. Today called for some running and figured we would do a little partner work to try to keep everyone together. The Lap around Rounding Run is a great little loop – short enough to push the pace, but long enough to get some miles under the legs. Great group out there this morning with many of the guys planning on running BRR this summer. Plenty of guys pushing the pace out there from what I could tell – Chin Music, Margo, TR and others going my directions with Squareroot, stone Cold and Buttermaker leading the pack from the other direction. Floorslapper, Madison, Fireman Ed, Good Hands, Gloss and several were putting in a considerable amount of work as well. Cookie Monster pulled up with a calf injury at the end, hope it heals quickly.
More cars than I would have expected rolling through Rounding Run, so we had to do our plank/flutter/LBC’s just off the road near one of the homes at the corner. I tried to keep the cadence count to a whisper at which point stone cold made the Bob Ross reference.
Hope everyone saved a little bit in the tank for the AYG run back and the Track effort at the end. That seemed to be the icing on the cake as most of the pax were laying on the concrete during the few minutes of mary.
My GPS showed 3.54miles this morning – hopefully everyone got their moneys worth. Thank you Semigloss and Dollywood for the opportunity to lead the great group at Deathvalley.

Fletch

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