Running at the Rock

Running at the Rock

7 men started their Saturday off right with some miles at The Rock. Here’s what we did.

Warm up on the smooth pavement
– SSH
– IW
– Merkins
– Low, slow squats

Islands in the Stream
– Suicide runs to each island and back, 2 merkins to start, +2 merkins for each island
– I think 12 islands in all

Rocks and Run
– Pick up a rock, do some lifting, run a lap
– Overhead press x10
– Goodmornings x10
– Squats x10

Run to Park, lunge walk along the way

Circuit work on playground
– 10 donkey kicks on swings
– 10 jump ups on bench
– 10 pullups
– Lap around parking lot
– Rinse, repeat

Dog Park Hill
– Start at bottom, run up and down, alternate 10 jump squats and 10 LBCs at each light pole

Run back to church, squats and plank along the way

Grass Field
– Various running activities across field, run around parking lot until watch reads 4 miles

When I pulled up, I thought I was in for a solo crowd as no one had showed by 7:02 am. However, a lap over to the backdoor of the church found 6 others already going with Hopper in the lead. Not gonna lie, I was headed home if no one showed. But thankfully we had a good crew and covered some ground. My goal was to work the legs, mission accomplished. Good work staying together across somoe distance. Always an honor to lead.

— Harley