AO: Shadow
QiC: Switchboard
Pax Count: 3
Pax List: Dubya, Switchboard, Zoom
FNG Count: 0
Downrange:
The three amigos assembled on another hot and humid morning. After assessing the empty gloom (where was everyone??), we pressed forward with the work of iron sharpening iron.
Warm up:
All x20 in cadence
SSH
Low slow squat
Imperial walker
Toy soldier
Mountain climber
The Thang:
Thang 1:
Cherokee run down peachford to the corner of shallowford. NOTE: A 3 man Cherokee is not exciting but is effective (sub 8 mile). Last 50M of the road we lunge walk to warm the quad
Thang 2:
Run down to pernoshal park…we found benches!! Times for 11s… Dips and incline Merkins
Thang 3:
Run back into back side of brook run park for more lunge walk for good measure uphill (50M) and some coupon work at the coupon corner near the soccer field. We performed 3 rounds of bicep curl and tricep extension w/o rest. 20/15/10 reps for each round. Nice arm pump!
Lastly, we had a few mins of Mary (LBC, Heels to heaven, big boy situps) then ran back to COT.
Total distance was approx 2.5mi
CoT:
Talked about future races (zoom wants a marathon in Savannah… Switchboard wants to take on lookout Mtn 50miler). Talked about the large amount of fart sacking that occured.
Zoom took us out with a great prayer of thanks for friendship and guidance for the day/week.