17 men launched at 0515 from the Vine Restaurant at the Ballantyne AO to fine tune for this week’s Mud Run on Saturday in Columbia, SC.
Here’s what we did:
The PAX launched at 0515 from the Vine Restaurant at the Ballantyne AO and headed down Ballantyne commons parkway, took a left onto Ballantyne Corporate Pl, then followed the path behind the soccer field to 2 new ponds. Pain stations along the way included uphill frog jumps, a snake hill run, and merkins in Cadence.
We ran back onto Ballantyne Corporate Pl and crossed back over the Johnston Road bridge. We turned off Ballantyne Corporate Pl and followed the sidewalk towards Pond #1. Along the way, we partner up (size important) for Firemen Carry’s, then flapjack. The PAX continued towards pond #1 and slalomed around small trees for a little agility work and gathered on the Dock for Merkins X 15 and Squats X 15.
We then followed the trail through the woods to Pond #2. We climbed up and over the stone wall three times and circled the lake and headed to the 5.5 foot stone wall and climbed up and down X 4.
We then crossed Ballantyne Corporate Pl towards the fitness trail. Once we arrived at the fitness trail, we split into 4 groups. Group 1 did rope climbs; Group 2 alternated between sets of Pull-ups X 10, squats X 30; Group 3 did arm walks across the parallel bars and SSH while you wait; Group 4 ran a lap around pond #5 and merkins until Q yells to rotate (approx. 4-5 minutes at each station). The group headed towards the short wall beside Pond #5 for 6MOM – Flutter X 20, Dips X 20, Dolly’s X 20 (awkward for outback), Durkins X 15, LBCs X 20, Bicycles X 20 (My cadence couldn’t hold a candle to Puppy Love) We then headed back to the COT.
Mud Run Week is finally here! The goal today was less running to rest up for the race, but we focused on fine tuning our Fireman’s carry and wall climbing techniques. We also practiced our rope climbing techniques, which we all need quite a bit of practice (Let me know if anyone would like to borrow the ropes for some practice or future Q’s). There aren’t any rope climbing obstacles in the Mud Run in Columbia, but there are 2 rope swinging obstacles. There are however rope climbs in the Spartan Race on October 26th. Regardless, it’s never a bad idea to get your hands used to the ropes. T-Claps for Cain, Mermaid and Fried Okra for making it up the Rope without using their feet.
Great work by all the PAX this morning. As always, it was a pleasure leading the men in the Gloom.
Mud run training is extended for atleast 3 more weeks. Join us next Tuesday 10/7, same time, same place.
Email Madame Tussauds at email@example.com if you are interest in running with your South Charlotte Brothers in the Spartan Sprint on 10/26. The run is 8 miles with 20 obstacles. All PAX get a 30% discount through F3.