9 Sons of Ballantyne (“SOBs”) met at 0515 at the Vine Restaurant at the Ballantyne AO to cover some ground and climbs some walls. We covered 5.5 miles in total. Here’s what we did:
We ran down Ballantyne Commons, east towards the far premier parking deck #2.
Run up to the 2nd level of the Premier parking deck and 5 Burpees OYO. Run up and around to the 3rd level 5 Burpees OYO, Run up to the 4th level 5 Burpees OYO, run up to the 5th level.
Line up for sprints across the deck with a variety of options of 4 – 8 foot wall jumps and run back to the starting point X 2. The options were 4 foot wall, 7 foot wall with a step for assistance or an 8 foot wall with no step. The PAX then headed down the stairs down Ballantyne Corporate Pl to the fitness trail.
We assembled at the pull-up bars for instructions from the Q. We did the following circuit: 10 Pull-ups, 30 Merkins, 30 LBCs and 2 laps at your own pace around Lock Ness x 6 (or as many as you can get before 0615).
We finished up the last 5 minutes doing some dips, durkins, and in and outs (Wingman).
No one liked to hear about the circuit we ran this morning. I thought it was a perfect combination of running and excersizes to prepare for the spring mud run. The only thing missing was bear crawls. NEXT TIME!
Always a pleasure leading the men in the gloom.
Joe Davis Run – Sign up now.
Battle Frog Discounts are available. 5K and 15K mud run options.
Get to Sugar Creek Brewery at 5:30 for happy hour. Bring can goods to the party.
Team Chepel Run for Brain Cancer research. Sign up early.
Great work this morning men!