Find a hill and run it

Find a hill and run it

We haven’t done many run heavy Qs and I’m behind in some mileage so it’s time to make it up.

Pre-Thang
EE with 4 miles. Kiefer with 5. YHC with 5.5. Blowout with like 5.75-6.

The Thang
Quick mosey to near the hill leading out of the parking lot

COP
SSH IC x20
IW IC x20
Windmills IC x10
Low, Slow Squats IC x20

After a quick question to Blowout about what a certain sign meant (don’t drink the water – bad idea he assures me which I believe), we mosey up and out of the parking lot.

Beginning at the intersection, we are going to suicide run the hill going over the railroad tracks. There are 5 light poles so run up and back down each one. Running repeats up a hill? Is this Fastwitch or Monroe? Plank hoping to not get hit by any cars while we gather.

Now we are going to lunge walk up the hill to the top. At each light pole, I call out stop and we did the following exercises (started at the first pole so only four poles #merciful):
LBCs OYO x20
Merkins OYO x20
Low, Slow Squats x20
Burpees x10

Mosey across the bridge. Gather near the firehouse for Flutters In Cadence while some catch up

Mosey to the rails near the Gov’t building. At the top of the rails, we all do rail holds while the person at the top bear crawls under us. When he gets to the last one doing rail holds, the next one at the top then bear crawls under. Basically, an Indian Rail Hold Bear Crawl.

Once the first guy gets to the end of the rails, we then go back up the rails but this time, do crab walks instead of bear crawls moving up.

And just to ensure we wreck our shoulders, we do rail slides all the way to the bottom.

Mosey to the stairs at the gov’t building and then we go up the stairs and a fast pace run on the walkway around the building. We get deposited onto a brick walkway.

Oh look, it’s lined with trees. Run between the trees and at each tree, do 10 merkins OYO. Total of 7 crape myrtle trees. LBCs in cadence while we gather.

Now we are going to mosey down to the Railroad Depot. At the RR Depot, there is a line of 8 trees. It’s uphill to the top tree. This is good for us. Tree suicides where we run backwards up the hill to each tree and then a normal run back down. Some talk that our #SundaySix run might be a #SundayFour run as this sucked.

Now we have to get back to the parking lot. A sort of quick Indian Run seems right.

Stop at the top of the hill going into the park. Run down, run back up and then run down again. Because, hills and running.

Mosey to the end of the parking lot for 2MOM:

Rosalita IC En Espanol x30
Dolly IC x10
6 Inch Leg Holds

DONE!

COT
Prayers for family in Unionville who lost a Wife/Mom this week
Prayers for family whose house burned down in Unionville area
Thanks to Espresso for taking us out

Moleskine
– Welcome to FNG Mr. Crabs. Real name is Alex and brought out by Espresso. Got to Mr Crabs because someone, for unknown reason, said SpongeBob but that seemed to easy. He barely avoided Hillary and/or Bernie. #toosoon Great work out there this morning. Hope to see you back.
– This was a lot of running. Stairs, uphill suicides and just a lot of goodness. I had the mileage at 3.6. Add in the pre-run of 5.5 and that put me over 9 for the morning. #solid
– Hoffa seemed pleased with the running. Pleased in the sense he was ready to kill me at several moments.
– Great work by Nekot. He enjoyed it so much that he wants to join our #SundaySix apparently.
– Some comments on my lunge walking (at least I know Pikachu was chiming in). You short guys get easy merkins so only fair I use my long legs for lunge walking.
– Blowout was beasting both the pre-run and workout today.
– All of this is really Kiefer’s fault since he always asks for hills.
– Honored to lead this group of really solid guys.

Glass Joe