Run Like You’re Being Chased By A (Poked) Bear

Run Like You’re Being Chased By A (Poked) Bear

After weeks of dealing with back issues as a result of the mud run, OK they were as a result of falling before and during the mud run, I finally was back at Ascent to Q.  I had actually called off a Q back on May 2 because of the back issues.

My physical therapist told me not to run much, so what did we do this morning?  We ran!  That being said, we stayed close to the start point and didn’t stray too far from there.

COP  (Not sure the exact numbers of each, but ya know, only Hops is really reading this far).

SSH
Imperial Walkers
Merkins
Squats
LBC

Merkin-pa-looza!

There was much smack talking and poking of this bear on Twitter on Friday by The Mouth, who of course didn’t post, but no matter, time to take out my aggression on the poor souls that showed.

Partner Up

Partner 1 – Runs to the end of the parking lot, performs 2 merkins, runs back, does 4 merkins, etc. until 8 are finished.  At 8, you flapjack and your partner takes off.

Partner 2 – While partner 1 is running, you are doing a core exercises as called by the evil mind of the Q.

Repeat this insanity three times, or until one of us passes out.

Bear Crawl Suicides

Sort of the same principle, but this time we’re all bear crawling to the first island, run back, bear crawl to the second island, you get the point.

By end of this round we were all getting a little smoked and Q took a minute or two for a breather stretching segment to allow for some hydration (thanks Slim Fast for thinking ahead and having the keg, I mean water ready).

People’s Chair and BTTW were thrown in to give us a bit of a breather.  I don’t think they were much favored over the running.

Suicides 

Just your typical, run of the mill suicides using the same islands.

Mary

Flutter
Dolly
Russian Twists
Freddie Mercury
Protractor

Z Health and Stretching

What? We aren’t finished?  But we did Mary!

So I took the PAX through a few easy stretches, yoga moves, etc. to help loosen us up after all that running, and hopefully give us all something to do on our own as well.  Many of these things I learned from Byron, and others I’ve just picked up along the way.

Figure Eights (Hold your arm parallel with your thumb pointing up, and draw a figure eight, easier to do than describe.  Do the same but at a 45 degree angle).
Bended Knee Squats
Cross legged stretch
Heal Stretches off the curb
Ankle work
Cobra (yoga)
Child’s Pose (yoga)

Hopefully I shared some good stuff there that can help you to avoid injury and recover as needed too.  I love that no one really complained about the stretching, if you had I’d have made you do penalty burpees.   As you noticed I didn’t do any burpees this morning, as I really can’t do them myself right now.  Don’t Q it if you can’t do it!

There’s more time left?!  Yep, two more core exercises and we’re…. done!

Yogi Mole Skin (Ohm, Ohm)

Couldn’t help but laugh and stand in awe of Spidey’s energy.  I don’t think I ever had that much energy at his age.

Thank you Pele and all the guys that showed up this morning for enduring my crazy workout in the heat.  It wasn’t an easy one.  These things always look better on paper than in reality.

Stay hydrated out there this summer, even if it’s dark you can still overheat as we were reminded this week at Peak 51.

I have good weeks and bad weeks with the diet and weight loss, and this week seemed like a struggle every day, but you guys got me back in the right frame of mind this morning to tackle next week.  Thank you and thank you for posting.

It sounds cliche but it truly is an honor to lead such strong men, blessings to you and yours.