Running Strong

Running Strong

10 PAX got duped with a Running Workout at Dromedary on Hump Day.  Here’s mostly what that looks like:

Opening COP – SSH x 20 IC, IW x 20 IC, Mountain Climbers x 20 IC, Merkins x 10 IC

Mosey over to Middle School track & field for:

High Knees 2x50m, jog back – Stage 1 of running stride – keep knees high and parallel to ground
B Skips 2x50m, jog back – Stage 2 of running stride – high knee, extend lower leg / ankle out, snap foot to ground
Butt Kicks 2x50m – Stage 3 of running stride – kick bottom of butt & not back
Walking Lunge 2×25# – don’t extend knee past lead foot, opposite knee touches ground
Cone Hops 2×30# with cones 1 meter apart – just like a bunny hop for Easter
Diagonal Cone Hops 2×30# – after every other cone moved 1m away, diagonal hop to crouch position
Steps Ups at benches 2×25# – 1st set stand close to bench, 2nd set backup 1 stride to reach to bench and engage more hamstrings

Move to Adjacent Courtyard – Each exercise 20x IC

Merkins – 1st set hand-release 20x, 2nd set regular 10x IC – keeping elbows in to the body mimics the arms’ running motion
Flutter – 1st set regular, 2nd set 1-legged
Freddy Mercury
“Woodpeckers” – Elbow Plank position, dynamic movement to bring right foot high then left foot high and keep going IC 20x
Repeato
1 lap of Track

Plank for Six, 10 count plank hold, then
Lateral Lunge 10x IC
Single Leg Bridge – get in position – flat on back, draw feet to butt, extend foot of one leg so quads are still parallel. Movement is raising the butt off the ground. 10x IC each leg
Calf Raises 20x OYO
Lateral Lunge 10x IC

Mosey back to COT

2 minutes remaining, so Burpees OYO

Moleskin – The idea was to get in less lifting than recently due to YHC’s tweaked back.  Turned out to be a lower body and core workout that should have benefitted the runners.  Why YHC’s is still feeling that workout while writing up this Backblast the next morning is evidence of it hitting some key areas not focused on if just running.  Some good exercises in there proved to be a challege – the “Woodpeckers” were named by Ice9 (even though it was the feet that were moving) and the Single Leg Bridge accessed the Hamstrings and Glutes in ways that mumble-chatter confirmed only “perfect derriere” workouts at your M’s YMCA class knew about.

Welcome to FNG Grease Monkey (neighbor of Long Haul and married to his Sister-in-Law…figure that one out)!  Also welcome to Ben Stein’s Money, a Commitment regular, posting at Dromeday for the first time.

Several spoken concerns at COT this morning.  YHC loves this group can bring those up and bring them to mind.  Thank God for each day to live and grow!