Part 1 – Cousin IT

Dynamic Warm Up

From curb to curb down and back, high knees and butt kickers

Mosey to the bottom of College Hill

Partner up for Catch Me If You Can

Partner 1 takes off backwards up College Hill

Partner 2 lies down on stomach, flips over and lies down on their back, pops up and chases after partner 1

Once caught mosey back to the start point and flap jack until Q says, “Recover!”

Everyone got at least 3 rounds in

Cousin IT tagged in String Bean for Part 2

Mosey to the flood lot at the bottom of College Hill

With your same partner, 3 laps of Speed Squares (¾ speed the length and sprint the width of the parking lot).

Line Up along the length of the parking lot for Partner Suicides

Partner 1 takes off across the parking lot 80% to the curb and then runs 100% back to partner 2

Partner 2 does Jump Squats until Partner 1 returns

Flap Jack

Partner 1 takes off across the parking lot 80% to the curb and then runs 100% back to partner 2

Partner 2 does Alternating Jump Lunges until Partner 1 returns

Flap Jack

String Bean tagged in YHC for Part 3

Mosey to about midway up College Hill, where the hill comes into play, even with the stairs.

With the same partner as before, we did 3 rounds of Catch Me If You Can

Facing each other 10 yards apart, Partner 1 is in a running back stance ready to take off while Partner 2 is in a 3-point stance. Partner 1 takes off and on his movement Partner 2 tries to catch him with the end zone being the cross walk/bus stop. If Partner 1 reaches the end zone before being tagged, he does a touchdown dance. Mosey back to start point and flap jack.

Round 2 I shortened the distance to 5 yards.

Round 3 I gave the PAX the choice to get as close as they could without being caught.

Mosey back to the flag up College Hill to 14thto Elm.

Prayer Requests: Nice Body’s grandfather, Hipster’s M Tammy Elliott, praise for this Site, praise for Underdog’s 2.0 who is now officially in concussion protocol, Mr. Belding’s speaking at FCA tomorrow at Aycock, Glow Worm’s sister and household changes, Mr. Belding’s transition to Greensboro, Aquaman POA on mother

Announcements:

Lunch today at Mellow Mushroom at 12

Holiday Heroes Wrapping Party tonight at Cypress Glen at 6:30

Aquaman the movie comes out on December 21st

Moleskin:

Cousin IT: As mentioned in the BOM, I am grateful for the Qs after me that have kept this site alive! This site has continued to grow because of the Qs and the PAX. Three running workouts are now available on Tuesday’s, pick one and post up! Awesome work between the 3 Qs this am, speed work was the theme and we are all faster because of it. The threat of black ice may have toned it down before we got there, but once we got there it was game on. NO MERCY!!!

String Bean: YHC LOVES RunStrong. So many memories. Such an awesome site. When it was announced that Lager needed a fill-in for the Grand Tour post, and Abu raised his hand first, the wheels started to turn to join forces with the “Ghosts of RunStrong Past” Cousin IT was the first Site Q. IT passed the torch to YHC, then YHC passed the torch to Abu- who would eventually pass the torch to our current Site Q, Lager. Over the last two years, YHC has gotten to know IT and Abu very well, which happens naturally when you live in a minivan with someone. YHC knee it was game on. That we would all try to deliver a solid beatdown. YHC knee immediately what to choose. #SpeedSquares. Not going to give it away by going in to full detail, but they are not for the faint of heart. Also had some Partner Suicides planned and added some Wimpy Legs to put the final touch on the pain center. Legs were on fire. Lungs were burning. Mission accomplished! Thanks to all for posting on this beautiful Run Strong morning.

Abu: On a cold damp morning, nothing quite warms the body as fast as sprints. We all competed and pushed ourselves this morning. With the amount of partner work that was planned, I was thankful to see an even number of PAX post. Highlight of the morning for me was hearing Mr. Belding grunting and yelling up College Hill trying to catch Hot Pursuit. It was an honor tolead this site for a year and like Cousin IT said, I’m so thankful to see it continue to be one of the top sites, numbers and beatdown wise each week.

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