7 SOBs met at 0515 at the Vine Restaurant at the Ballantyne AO to get ready for the spring mud run, running 4 miles in total. Here’s what we did:
Run down Ballantyne Commons, east with some bench jumps and lunge walks thrown in.
Turn left on Ballantyne Commons Pl then some serpentine hill runs and ran down cross the bridge and turn right behind one of the BofA buildings.
Run down behind the BofA buildings – across top of the hill then circled up for COP – SSH X 15, Merkins X 10, Squats X 10.
The we lined up slalom bear crawl barrel rolls around the small trees across the back then did 10 merkins in cadence.
We then ran behind the kids pond and head down the trail thru the woods and Bear crawl up and over the bridge.
Run up hill to short stone walls – 1 lap around the pond and up and over the stone wall x 3.
We then lined up at the 5.5 foot wall for 11s – 10 merkins at the bottom, 1 squat at the top; 9 merkins, 2 squats, etc.
The we lined up for a bear crawl race (or Cheetah, more on that later).
Head towards the exercise trail and did 5 circuits of low arm walks and high arm walks. We ran around lockness to the short wall for LBCs X 20, Dollies X 20, Flutter X 20, ran 1 lap around lockness and headed to the COT.
The SOBs really disliked the slalom bear crawl barrel rolls. There was so much mumble chatter and complaining the YHC thought I was leading a FiA workout. There was enough whining that I stoped the work sooner than expected. All the ladies we relieved and squealed with joy.
During the bear crawls Frehley’s Comet challenged YHC to race. I couldn’t possible get beat by an elderly man, so I through it in second gear and smoked the challenger. The men then called what I was doing Cheetah crawls.
Always a pleasure leading the men in the gloom.
The Maul and Death Valley will converge at Anvil on Wednesday.
Sign up for The Battle Frog.
Build your spring mud run team.
Great work this morning men!