Disclaimer given and off we went.
Heres what we did:
Mosey to lot in front of Harris Teeter for COP
SSH x20 IC
IW x15 IC
Mosey to front of Target
Start at end of lot and work our way back towards launch doing the following:
go forward two parking spots, do 5 merkins
go back one parking spot, do 5 jump squats
Do this until we get to movie theater parking lot
Mosey to the top of murderhorn
suicides going downhill using the street lights on the left side of the street (3 total) one round
Mosey to fountains by dean and deluca for some partner work
P1 run around both buildings while P2 does 15 dips and 15 derkins- repeat if needed
flapjack x2
Mosey to launch for mary……
LBC’s x20
too much mumblechatter at this point so YHC decides to end with a round of sprints…..
Sprint the length of the movie theater
TIme
Strong guys out there today.
Great work by all, more miles than normal at Rebel Yell. Totaling about 3.2 miles.
Adobe thank you for the great takeout.
The Thang:
Start off with a warm up down strawberry lane, after waiting for Poptart to tie his shoes.
Turn around at the end of strawberry and head to the track for the following:
3 lap warm up
400 m T-pace x2 with 200 m rest between
800 m T-pace x2 with 400 m rest between
1200 m T-pace x2 with 600 m rest between
Depending on timing 2-4 laps cool down then head up to Woodfox drive turning around at rounding run for cool down.
COT
Thanks to Madison for the great take out.
Great push by everyone this morning!
Good luck to all the guys running Kiawah this saturday.
This weeks Area 51 running workout will consist of some track work. If you are tapering for Kiawah you can stick to your own plan if needed. Otherwise the crew will be working on some speed, yes on the track. Should be a nice, wet one!
Considering the upcoming BRR YHC was interested in provided as many miles as possible yet hitting some hills. So we did the following….
Disclaimer was given and off we went into Raintree
The thang:
Down Woodfox we headed, making one stop at the top of Windbluff to give instruction on the loop which consists of the following: Run south on Raintree Lane toward Providence Rd. Make Left onto Providence RD (going North). Make Left onto Windbluff. Run Windbluff repeats from Raintree to Providence until time is called or whenever Geraldo feels like he had enough. During the repeats, 10 lunges each leg at Providence Rd. and 10 jump squats at Raintree Lane. Most Pax finished at least one repeat, others two, and Thin Mint got in 3 total. Mileage was anywhere from 5.5 to 7.2 including up too 700+ elevation. Well done!
Thanks to Thin Mint for showing us how professionals do business.
Strong work by all out there today. Purple Haze, thanks for throwing me on your schedule and not even showing up for the workout. Good move. Seriously though, TL and PH thank you for letting me lead this am! And thanks to Chelms AKA Tater Tot for the take out.
Beaker
Apologies for the miscounting during the COP- My mouth was not following my mind.
Brief disclaimer given
The thang:
Mosey to lot between HT and Target for COP
15 SSH IC
15 IW IC
20 merkins OYO
Mosey to murderhorn- at top of murderhorn partner up
Right onto Rosebriar lane- one partner runs clockwise, other runs counter to meet in the middle for 15 hand slap merkins
Run back to stop sign at rose briar for 30 LBC’s oyo
Run to bottom of murderhorn for 10 burpess
Run to top of murderhorn for 20 merkins / 20 LBC’s
Repeat until time is called.
Head back to launch point with two minutes to spare- Strawberry called cadence on Flutter kicks for a total of 35
YHC wanted some mileage today and also wanted to keep the group together- murderhorn was the best option for this.
Thin Mint and Margo led the pack (w/ over 3.5miles) with Van Pelt and Haggis close behind
Strong work by all
Great temps this am… Enjoy it while it lasts
It was a pleasure leading this fine group of men this morning- thanks to Strawberry and Heartbreaker
Announcements:
F3 Dads- bull ring and Colonel Francis Beatty Park this Saturday