Hopefully Moderate at Slow Burn
- When
- Friday, May 11, 2018
- AO
- Slow Burn
- Q
- Mainframe
- PAX
- 12 Mainframe, 38 Special, Assassin, cnoll63, Cornhole, Curious George, freebird, Kenyan, Old Bay, Polaroid, Twister
It's great to roll into this AO and see so many new faces. It's encouraging to know we keep growing. Based on that I tried to do a better disclaimer than my normal. I was also a little nervous since I was doing the Ruckover later in the day as well as trying to hit the right level for moderate. But the weinke was set and of f we went.
Mosey over to first parking lot down road to Shutterfly for normal warm-ups. Nothing new or ground-breaking.
- Split up into 2 groups for Indian Run down to Eternal Church parking lot. Since we were going downhill last man spring to front.
- Partner up for Lazy Dora.
- 100 Merkins (P1 does 10 while P2 hold plank, then keep switching to 100).
- 200 LBCs (P1 does 20 while P2 does 6" hold, then keep switching to 200).
- 300 Squats (P1 does 25 while P2 holds air chair, then keep switching to 300).
- Assemble at one end of parking lot back in 2 original groups. 1st group starts exercise and 2nd group starts after 1st group gets done with 1st exercise.
- Run to 1st line - 10 jump lunges: run to 2nd line - 10 thrusters: run to 3rd line - 10 merkins: run to end of lot and then back to beginning
- Run to 1st line - 10 bomb jacks: run to 2nd line - 10 plank jacks: run to 3rd line - 10 seal jacks: run to end of lot and then back to beginning
- Lunge walk to 1st line - 10 squats: backward lunge to 2nd line - 10 squats: lunge walk to 3rd line - 10 squats: backward lunge to end
- Run to 1st line - 10 jump lunges: run to 2nd line - 10 thrusters: run to 3rd line - 10 merkins: run to end of lot
- Stay in 2 groups for Indian Run back to COT. Since we're going uphill first guy in line drops for 5 merkins then runs to catch end of line and tell next guy to drop.
The run back was maybe a little more than normal for Slow Burn but everybody made it. Tried to use it as a shameless cross-promotion for PAX to post to Clydesdales. There's always all runner levels there and a great way to get better at running. Always an honor to lead this group of PAX. Thanks Smither's for the opportunity!