Pool work

Pool work

Goal today was to keep the heart rate up while focusing on upper body and core – pull-ups, stagger merkins to isolate each side, curls (for show), and upper / lower abs.  Four executed that plan:

Thang

Run the Candlewyck mile.  Grab a lifting rock from Wesley UMC and carry it back to the OPE bus parking lot.

Partner 1 – run to playground behind the school for 7 pull-ups and 14 hanging knees-to-elbows

Partner 2 – 10 staggered merkins on rock (each side), 20 curls, 30 Louganis

Flapjack and repeat until 6:05.  Return rocks and run the Candlewyck mile again.

COT.

Announcements:

• Pool party on Saturday at Candlewyck from 4:00-7:00, details here
• BRR team looking for a replacement, likely only 15 miles.  You can do that.  See Cheese Curd or Geraldo.

Moleskine

Guess starting at the beginning is the best place.  Tied Bel Aire for the Candlewyck Chaser CR per Strava at the start, so appreciate One Eye pushing the pace.  YHC breathing heavily, he seemed ok, so tried to headlock him into filling the vacant BRR spot to no avail.  Rock selection remains a glaring weakness for YHC.  What was a good size rock for 20 curls was a terrible size for 30 Louganis – can pretty much guaranty to miss your Q at DV tomorrow, Swiper.

Cold Cuts and One Eye crushed this one.  One Eye did it in long sleeves, and then following yesterday’s COT shirt wringing, proceeded to create river of sweat that swept away several large ant mounds.  I’m not sure the city storm water system could handle he and Mr. Brady at the same workout.

Thunder Road was pushing hard, it seemed, but he was running with One Eye most of the time.  I don’t think we ran together until the final sidewalk back to COT.  That bandana seemed to get quite a bit of use wiping sweat, so again, seems like he got his money’s worth.  Same time / place next week.

We somehow managed to still clock over 3 miles plus 5-6 sets of exercises on what was intended to be a lower mileage day.

• Kirk