2-4-8



2-4-8

After a pretty intense Sunday running and MTB with Wolverine I wasn’t sure if I was going to be up for the Q this morning. Foam rolling, CBD Recovery, pre-workoout drink and out the door we go. Of course I get there and Hollywood is already out running. Not sure how much he ran first.

DiCCS given and we headed out about 30 seconds early and Bottlecap come flying in as we’re headed around the corner. He caught up pretty quickly.

Warm-up
A quick mosey over the the HS parking lot next to drivers ed cars.
SSH x 30
Calf stretch
done!

We did a preview run of the course we were running 800, 400, and 200’s which was around the outside of the HS parking lot towards roundabout then all the way around the wooded island. Pulled some smaller rocks the the curb for later. Back to the driver ed cars to start.

The Thang
Round 1
800 meter run – The usual suspects of Wolverine, Hollywood, Transporter to off like a bat out of hell. Gerber was feeling a little QUAD soreness so not his usual self. We finished the 800 at the rock pile so we could do Mary with rocks, Hammers, Big Boys, V-up, J-Lo, and side planks

400 meter run – Carb Load and Bottlecap up front with the normals. We finished the 400 at the rock pile so we could do Mary with rocks, Hammers, Big Boys, V-up, J-Lo, and side planks. Once we recovered we ran a second 400.

200 meter run – Smithers and Foundation were much stronger in the sprints. Since Smithers lost all that weight he’s light on his feet. Great push. We finished the 200 at the rock pile so we could do Mary with rocks, Hammers, Big Boys, V-up, J-Lo, and side planks. Once we recovered we ran a second 200.

Round 2
800 meter run – The LRC group of Deflated, Foundation, Smithers, and we can’t forget about Rubbermaid were steady and started to gain on the front guys. We finished the 800 at the rock pile so we could do Mary with rocks, Hammers, Big Boys, V-up, J-Lo, and side planks. This is when Bottlecap started to do his own exercises

400 meter run – As you get older you get wiser they say. Recalc knows how to get a head start as you start to explain the round. If you’re not cheating your not trying. We finished the 400 at the rock pile so we could do Mary and I added in some curls to mix it up. Once we recovered we ran a second 400.

200 meter run – The last 200 we let Colbbler get the to top of the hill before everyone took off. I think there were few guys that caught him. We finished the 200 at the rock pile so we could do Mary and added some curls. Once we recovered we ran a second 200. A little chatter started about not doing any merkins.

Start heading back the back way with 8 or so minutes to go. We stop at Rudy’s shed and I hear the time keeper “3 minutes to go”. Not like we don’t all wear watches. We did 5 big boys at each light and Bottlecap once again decided to do his own thing and do merkins. Had to get those merkins in while the rest of did a merkin free workout. Don’t worry Zin I won’t leave you out. Thank you for being the time keeper and most of all thank you for keeping all that we do light hearted.

Announcements

Gladiator – This Saturday at Cuthbertson led by Zin

Speed for Need on the 21st in Ballantyne

Please keep the families mentioned this morning in your prayers.

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