Old Spice – spice and core

DATE: 2022-11-01 AO: Run Q: bratwurst PAX: Alf, purple_haze, Joker_Shawn Heath, Benny FNGs: None COUNT: 5 WARMUP: starting off 2 min late, Purple Haze reminds the Q there is no overtime. This is key later. Mosey down to Rounding Run and over to Old Spice.
THE THANG: an Old Spice interval and core session alternating between 2 intervals (split in two groups – group 1 run CW Hard around Old Spice Loop until meeting group 2 that is running CCW Easy. When leaders meet, turn opposite and switch speeds), Repeato, then Regroup and do 2min of core exercises focused on running / stability.
2 total rounds. 4 Hard intervals total.
Mosey back towards launch, stopping to regroup and more core.
NMM: Fast Twitch pride themselves for putting hands on the ground. Turns out you must have pristine surface devoid of wet leaves, acorns, and need smooth asphalt in order to have full compliance.
Purple Haze secretly wanted more minutes past the 0615 mark, so he gave directions to Benny that led him astray and required a joint search party to make sure Benny didn’t go over and permanently join the RFYL runners at SCMS. Benny found, he didn’t defect, peace restored.
ANNOUNCEMENTS: Per Benny, stay tuned to Q for next week.
COT: Purple Haze took us out.