FREE, PEER-LED
OUTDOOR WORKOUTS
FOR MEN

WARMUP: Fleetwood did a Bevington out and back. THE THANG: Tempo Thursday: run a stead tempo reverse course for Swans Run. Had some spectators out there this morning. I could tell they were impressed by a bunch of middle age men running briskly. Great having Astro off the IR and back in the pax. Bunker ran faster than the rest and Polly skipped ahead at times. New shoes were tried out, Saucony super shoe sale at running warehouse. $100 off. Everyone returned with what they left with so it was a successful run. MARY: ANNOUNCEMENTS: I am going to take the Q for Devil's Turn for the rest of the year. Start showing up so we can push each other and have friends to run with. I will keep it between 6-7 miles with longer options when available. COT:

WARMUP: no THE THANG: - Back way to Sportsplex - Get sprayed in the face - Stop at each mile for a little stretch/exercise - Took the dirt cuthrough (old greenway path) from Sportsplex to Monroe - Ran through Graylock and Sadie neighborhoods to get back home - 5+ miles MARY: good run with the boys. Weather perfect. Great conversational pace but picked it up as we went on. Madison kept driving us faster as he gets ready for Richmond 1/2. Great group of fellowship after at Brakeman’s coffee with the boys and the Seven Stars of the Valley conference attendees. Kilowatt making friends with them hoping to get an invite. G-man a no show (apparently needs a new bedside Casio alarm clock if you’re Xmas shopping), Brady working early, Baracus hurt his back and Turkey Leg left us at the altar COT: with Peak 51

October can be tricky when it comes to picking out morning workout attire. For much of the year you want either as much or as little clothing as possible but October is different. It’s the official start of Layer season. This morning marked my first two-shirt’er in many months. I don’t recall whatever base layer I chose but the cool air called for an old favorite over top - the infamous purple 2015 BRR long sleeve. Still fits like a glove and reminds me of my days as a runner. Plus, it provides just the right amount of warmth on a crisp but not cold morning. I’m not looking forward to when it inevitably becomes a middle layer, but that’s hopefully a worry for a different month. For today it was perfect as we knocked out Week 6 Day 2 of the current spreadsheet. WARMUP: SSH x20, Arm circles forward/backwards, 10 two-handed swings, IW x10, Prying squat, 10 two-handed swings THE THANG: Week 6 Day 2 of KB Hypertrophy… Superset 1: double Romanian deadlift x 8; double bent over rows x 8 - 4 sets Superset 2: single Romanian deadlift x 10/each side; single arm high pull x 6 each arm - 3 sets Waiter carry x 50 yards - 4 sets Snatch EMOM: six reps each side x 5 MARY: 90-second plank