Weddington Running Club

Weddington Running Club

8 PAX took to the campus of Weddington HS at 0630 on Saturday for the weekend show known as Commitment.

Here’s the THANG:

• Disclaimer given, follow YHC to Football Practice fields.
• At fields, COP All In-cadence:
  • w/ Imperial Walkers x 20 (counts suspect throughout), Good Mornings IC x 20, Low Slow Squat (3 down, 1 up) x 20
  • Plank it up for Peter Parker x15 …hold it… Parker Peter x15 …hold it… Mountain Climbers x15 …hold it… Wide Arm Merkins x10 …hold it … Regular Merkins x 9? (Q fail) … Recover to your feet, Diamond Merkins x 6
• Run to Track for 25-30 reps of called dynamic Movement, then continue to jog out to 100m.  Takes us all around the track.  High Knees, Butt Kicks, B-skip, Bounding
• Count off Threes and spend some time setting this one up.  1s go to track Start/Finish line.
  2s & 3s go to 200m mark.
  • 2s start running 200m to 1s, 1s start the called exercise in place, 3s stand around (or plank)
  • When first #2 arrives, 1s take off for 200m towards the 3s, 3s start the exercise, 2s recover
  • When first #1 arrives, 3s take off for 200m towards the 2s, 2s start exercise, 1s recover
  • This is a continual movement for 8 x 200m (about 1 mile)
  • Exercises are Squat Hold, Jumping Lunge, Mountain Climbers, Squats
• Follow Q on a mosey over the bridge back to the rails for some 3x10x3
  • 1st set on the rails are 10 Supine Pull-ups, 10 jump over the rail, 10 Shoulder press merkins with hands on the top bar and bring head to below hands; Rinse and repeat 3x. Plank when done.
  • 2nd set on the rails are 10 Exloding Standing Merkins (step away from the rail, fall towards the bar, explode back up to a standing position), 10 Dips; 10 1-legged Squats on each leg, Rinse and Repeat 3x. Plank when done.
• BLIMPS on the XC course over the river and through the woods, and there’s a hill in there:
  • After running for 1 minute, do called exercise, then regroup to six.
  • Start next 1 minute run continuing on the course, do called exercise, regroup, etc.
  • BLIMPS are 5 burpees (1st stop), 10 lunge each leg (2nd stop), 15 imperial walker (3rd), 20 merkins (4th), 25 plank jacks (5th), Head back towards front of school then 30 squats (6th).
• Closing COP with LBCs OYO and then Dolly x 26 IC to run out the clock.
• COT
• Covered over 3.25 miles today and here’s the Strava output to prove it – https://www.strava.com/activities/319764226/overview

Moleskin:

• A big enough group to do everything planned, but small enough to keep it close.
• 004 back for a 2nd time shows his strength on this kind of workout.  Matched Snowflake step for step on the 200s and was reaching to catch Dasher on the BLIMPS course.
• Goldmember, despite a disclaimer that he’s “not a runner” is strong throughout the moving sections.  Perhaps he just doesn’t like running, but then again that’s how YHC feels when looking at just a #SadClown run, too.
• Have you ever walked outside during a snowfall.  It’s earily quiet despite the white stuff coming down (#thundersnow excluded).  Well, our Snowflake cannot be confused with a snowfall due to the intensity of sound coming from deep within as he tackles the work at hand.  You know he’s pushing.
• Dasher can’t be caught on the track.  #smokeboots out there.  YHC didn’t have time to check the form today, but there is a 99% probability that it was pure.  No shortcuts.
• Ice9 inspired the opening COP with the Plank holds.  YHC noticed his “nice try” look after Q-fail, but it’s an encouraging look, believe me.  Ice9 was hard to catch on 200m sprints, so we’ll need to make it 400s next time…
• StumpHugger rolled up today with one of those sorry about crawling through grass last week conversations, but YHC still couldn’t find his weakness today to dish out some payback.  The dude just keeps moving.
• Can I get a WITNESS?  Not sure if there were tunes, jams, conference call, or horse whispering going on with the ear buds, but whatever it was pushed him through the workout.

Announcements:

• New bootcamp workout on Monday mornings starting at Nesbit Park / Kensington Elementary in the Cureton area (no fieldtrips for #F3Cesspool to the water treatment plant). Look for announcements in July.
• F3 Dads kicked off today at Francis Beatty Park.  Bring out the 2.0s to have fun and get some exercise.