The 53rd Sun Circuit for a Ball of Ice (AKA HBD Frehley’s Comet)

Dead legs walking

21 PAX showed up even though a “fun and different” workout “with cones” was posted.  Since no many of those things happened, including no “400/4” (whatever that is), it seemed like the workout was a loss, until later in the day and the next morning when it became apparent the workout definitely left a dent.

The THANG:

• 0500 – Hollywood and Bratwurst for a pre-run that mostly consisted of throwing down some cones that wouldn’t be needed, running laps of the parking lot, and catching up on all things soccer.  We’re going to draft Hollywood for the Soccer Arms cup onto the Area51 team… Most pre-runs are as high in 2ndF, but better in scenery.  Show up at 0500 or 0515 next time to get in some extra warm-up.
• 0530 – Disclaimer, follow me.
• Run reverse course around half of the parking lot.  Thankfully, Posse was on time this week and didn’t take us out.
• Running Form drills in the parking lot:
  1) High knees 3 sets of 40 meters each
  2) Butt kicks 3x40m
  3) B skips 3x40m – foot striking on ground, snapping motion
• Running Power exercises:
  4) Walking lunges for 3x25m – generate 90 angles
  5) Cone hops 3x25m – feet together hops over each cone (or pretend one is there) that are about 1m apart
  6) Diagonal cone hops 3x25m – side to side with each cone offset
• Run to Middle School back porch. Partner up. Find someone you don’t know.
  P1 5 Burp-Mountain Climbers (1 burp + 5 MC each leg), P2 rest
  P1 15 jump ups, P2 start BMC
  P1 run a little loop on sidewalk out to bus lot, down the sidewalk towards the track, back up the hill to patio.  P1 rest until partner P2 returns. When P2 returns, repeato.
• Scrap partner idea, work at the same time.
• Inch worm Plank x 10
  Scorpion Fighter x 10 each side (derkin position with feet on bench.  Bend left leg, swing left knee towards right shoulder, then back left as high as possible keeping derkin form / Flapjack to other side).
  Run the small loop
  Plank for the six
• Circle Up,
  Side Plank with Leg Lifts IC x15 each side
  Windshield Wipers IC x15 each side
  Squat hold 60 seconds
• 30-20-10 = 5 rounds of 30 second mosey (and regroup to the Six), 20 second regular run, 10 second sprint.  Route was back towards the launch point.
• COT

The Moleskin:

• For runners, the first six exercises (plus step ups and some 50m strides) are suggested to do two days per week after easy runs.  Purpose to practice good form, focus on strength in the running muscles, and stress the small ones around the normal running muscles (i.e. Hamstrings, feet, lower leg).  YHC hasn’t been doing these consistently, but we are all encouraged to do them.  If you are sore today and walking on 80 year old legs like Goodfella, or if you are battling the stairs today like Tuck, or creaking when you get up from your chair at work like SoftPretzel, then you need this as much as YHC.
• The last part of the exercises are some of those core exercises that runners also need to focus on.  The Scorpion Fighter and Side Plank with Leg lifts were particularly pushing YHC to the max on the reps.
• A great AO, but only got to use 2 parts today.  Let’s hope that StumpHugger pushes the outer boundaries next week, or YOU CAN by signing up for one of the two of the remaining Q spots in February at https://m.signupgenius.com/#!/showSignUp/10c0d4baeaf29a46-dromedary
• If you liked the structured running, check out these other workouts during the week – Swift on Tuesdays, DevilsTurn on Thursday (mostly free running on set course), and MountainGoat on Fridays.  Word on the street is that our patch of Union County needs a similar Swift workout sometime during the week.  Since Watchtower is so close to one of the nicest tracks around at Weddington HS, look out for a possible guest Q soon, or sound off in the comments for other ideas.  Perhaps a Tuesday Swift can relocate for a time or two.
• Also check out the #run Channel on Slack at http://f3sclt.slack.com for impromptu weekend runs and other running stuff during the week.  Let YHC know if you would like a Slack login – all we need is an email address.  There’s also a “#theHaw” channel for many of the Waxhaw area pax that could be an augment / replacement for the current Cuthbertson-area GroupMe.  Something to ponder.
• Never thought GreaseMonkey would appreciate a running-ish workout, but he said just as much.  If you all haven’t been to Mountain Goat (no matter how novice you are), then you are missing out on a great group of PAX trying to figure out this running thing like all of us are.
• Not many of us ever truly Sprint, or feel comfortable to because we don’t know how long it’s going to last.  However, try the 30-20-10 workout on your own sometime.  Do 5 minutes of it, then a 2 minute jog, then 5 more minutes of the intervals, 2 minute jog, 5 minutes of intervals, etc. up to about 4 sets.  A good start to cover some ground while never getting “too” bored with running.
• Of course no one can take on Lawson right now if it came down to a who’s neighborhood has more PAX, but the Chimneys is quickly growing.  Seemed like Tuck, Soft Pretzel, Bouche, Aztec, and perhaps one more were trying to plot to take over Lawson dominance.

Announcements:

• Sign up to Q at Dromedary – https://m.signupgenius.com/#!/showSignUp/10c0d4baeaf29a46-dromedary
• Thursdays have bootcamp workouts at Arsenal (Indian Land), Watchtower (Weddington Elem), Rebel Yell (Stonecrest).
• Sign up for Slack messaging for South Charlotte PAX.  Posse and Enron are on there!