16 courageous wranglers showed up for an early morning three-legged rodeo, kicking off from the gloom at South Charlotte Middle.
Lift off at 5:15 with lap around the parking lot mixing it up with some sprinting, high knees, butt kicks, and a round of burpees x 10. Set off on 3-leg rodeo:
Leg 1: Cowboy Run through Rain Tree
Corral down at end of parking lot to organize for the Cowboy run. As opposed to an Indian run, with a Cowboy run YHC stays out in front to lead the pax down the dark neighborhood streets while varying the pace to keep it interesting. What started out as a nicely organized 2-line cowboy run gradually spread apart into a thundering herd of PAX huffing, puffing, sweating and sprinting through the dark hilly streets of Rain Tree like the pack of thoroughbreds on the backstretch of Churchill Downs.
Corral for merkins at Raintree: 20 merkins + plank-o-rama
Cowboy run continues down Windbluff to Shallowood
Corral for burpee break: 10 burpees + plank-o-rama
Cowboy run finishes up to Providence Rd, covering 1.6 miles in total.
Leg 2: Hill from Hell
Sprint down Providence toward High Ridge, turnaround and sprint back up for total of 1 mile. (1/2 mile down, 1/2 mile back up). Meet at Church at top for round of 50 squats.
Leg 3: Tour de Arboretum
Run back down Windbluff, cut into woods, winding around pond and park, up the hill into the back lots of the Arboretum, stopping for some incline merkins at top. Window shopping tour all the way down to the ABC store in the back. Plank-o-rama. Grab some hill, sprint up for burpees x 10, back down for squats x 20. YHC realizes we’ve barely got time to get back to the stables by 6am so… jailbreak down 51 back to the South Charlotte Middle.
Total Distance of all 3 legs: 4.2 – 4.4 miles depending on how far you went down Providence Road.
Circle up for Mary: Flutter Kicks x 20, LBCs x 21.
Great mix of runners out there today from thoroughbreds to clydesdales. We had a bit more distance today than usual, but kept it interesting by mixing in the recovery breaks to allow the clydesdales to stay with the pack while keeping the thoroughbreds honest with a little extra downpainment as a reward for being out in front. Mixing it up with the shorter sprints, moderate runs across varied terrain and “recovery burpees” helps to stretch the lungs and build cardiovascular endurance.
Not too much chatter from the pax amid all the winded huffing, though I could swear I heard some snorting and neighing in the middle of the herd on the Cowboy Run. Joker, 49er and Road Rash took the hill by storm churning out a breakneck pace both down and up #speeddemons. Brew busted out the red cape at the end and I swore he was ready to fly away like superman after COT.
Despite the option to do rounds of squats/merkins instead of the hill, all pax opted to run the Hill from Hell, and kept up a solid pace to boot. Really enjoyed leading the group today who all put in a tremendous effort – thanks for coming out!