Dozen Dashers Doused in Dirt

Dozen Dashers Doused in Dirt

It was cool morning, but warm enough that no one wore mittens or snow pants. After a brisk gallop, we diverted into a vacant parking lot for a quick warm-up. Some remarked that we had never used that parking lot in the past. #howexciting!

Warm-Up
SSH x 20
IW x 15
Mountain merkins x 20
A round of time bomb burpees

We exited the parking lot by bursting through the bushes. 😉 Then we turned north on Ballantyne Commons Pkwy to the Y Soccer Field.

Helipad Work 1
Plank work, with extended arms
1 minute invisible jump rope
Pike up x 10 #deceptivelydifficult
Tuck jumps x 20
Single leg deadlifts x 10 each leg #balance
Butt-kick jumps x 20

The Beast
Six cones down the soccer field, 6 of the called exercise at each cone, jog back, plank. 6 rounds #666

Round 1 – Hand-release merkins
Round 2 – Bear crawl / Carolina Dry Docks
Round 3 – Crab walk / low-country crab
Round 4 – Backwards run / Sister Mary Catherines
Round 5 – Mud angels
Round 6 – Burpees

Helipad Work 2
LBC x 20
Side crunch x 10 each side
Bear-hug leg lift x 10

Blast-off Sprints
Partner-up. Partner 1 provides resistance as Parnter 2 runs. After 10 yards, Partner 1 releases and Partner 2 sprints the length of the field. Partner 1 does merkins while waiting. Switch. Repeat for 3 rounds.

Run back home (almost) and gather for three rounds of 50-yard sprint relays.

Fin. YHC on the take-out #Godstuff

Moleskin
My goal was to add in some new exercises (Pike Up, Bear-hug leg lift and Single-leg deadlifts) plus, a healthy amount of sprints and jump work. I have to say, I had a lot of fun today. It was a great crew. Despite some initial whining about the moist field, the PAX enjoyed the time on the grassy field. #wipeyourfeet

Annoucements
5 Year Party
Balrog registration is open. I encourage you to run Balrog if you can, but Stonehenge will remain open.