3 mile run and 3 missing Pax

3 mile run and 3 missing Pax

I haven’t been to Floater, but a few times and I knew I didn’t want to run the hill. Did some recon work last night and found a good spot that didn’t have a hill. Turned out better than expected with it being well lit.

We took off right at 5:30 (maybe 30 seconds early). In leaving the AO on time we left the late ones behind. Won’t mention names but there were 3 that did their own workout this morning.

Took off across 75 to the gravel parking lot behind Maxwell’s to do our warm-up.

Warm-up
SSH x 20 IC
Soldier Walk in place
Potato picker x 20 IC “a lot of hamstring stretches, there must be a lot of running”

The Thang
We mosey down a street on the other side of the tracks back an old school. Turns out there is a well lit track on behind the school. We did a jog around the track which is more of an Indy track than a nascar track. Once we got back to the start we partner up.

Lap 1
P1 run lap P2 Plank – flapjack

Lap 2
P1 run lap P2 Squats – flapjack

Lap 3
P1 run lap P2 Merkins – flapjack

Head up to the gravel lot for more work.
P1 incline merkin P2 run to the end of the lot
P1 decline merkin P2 “ “
P1 reg merkin P2 “ “

BC led some mary until the rest of us finished.

Headed back down to the track.
Slower guys went one way the other went the other way. We went for 2 laps. Every time we met we did the following:
10 t-merkins (fusebox special)
10 diamond merkins
10 wide arm merkins
10 reg merkins

Back to the gravel lot for partner runs
P1 single leg step up P2 run to the end and back x 4

Hollywood was doing the handrail shimmy until the Pax finished.

Started to head back
Plank at the stop sign. Run fast to the next stop sign then plank. Did it again to the next one.
Went back to the good side of the tracks for one last lap around the block with 1 minutes to go. Hollywood lead us in 40 IC heals to heaven.

Out of nowhere Posse, Jingles, and Cyrus come running around the corner. Since they were 30 seconds late they did their own workout or had coffee across the street. Not sure but they didn’t look sweaty.

Great job to the Pax for not complaining too much. We covered a total of 3 miles this morning.  Damascus game out of the gate strong, running upfront with the speedsters.  Of course Hollywood and Bottlecap pushed everyone around the track Lighten McQueen style.  Fusebox, I use the t-merkins in most of my workouts now.  Not sure I should thank you or hate you for that but it has been a good one.  I think BC and Dough were the only ones that didn’t struggle on the single leg steps ups.  Those were pretty big steps.  Good thing GF was not there today.  The carpool karaoke boys (Hooch and Longhorn) had to leave right at 6:14.  Good work gents.  I thinks I smelled some icy hot coming from one of them.   Foley it great to see you out here in the morning.  I hope can push it like that when I get the the respect years.  It’s always a pleasure leading a great group of guys.

Announcements:

Family F3 workout next Saturday at Cuthbertson.

Foley got his respect t-shirt. He’s 54 better late than never.

Keep Transporter and his family in your prayers.

Thank you Moneyball (I think) for taking us out.