- When: 2/23/18
- QIC: Gaylord
- Pax: Gaylord, Momma's Boy, Novocaine, Peg Leg (RESPECT), Underdog
When I showed up to lead this week’s run there were already a lot of Rucker’s at AO (The Waterfront). By go time, there were 5 PAX assembled for third ever installment of this new run centered workout.
Warm Up
Good mornings x 10 IC
SSH x 20 IC
Don Quixote’s x 10 IC
Tha Thang
We ran from the Pavillion down the waterfront to the end of West Main, then back down second all the way to Harvey. We than ran to and down the Greenway to the Veteran’s memorial. We performed a variety of exercises at every flag pole around the circle. Then we continued on past Kugler Field to Haven’s Garden boat ramp. At the boat ramp we staged in front of the mini hill leading to the bridge for a quick three sets of Jacob’s Ladder with squats and monkey humpers x 10 OYO. Then we finished out the run back to the AO. During the run we had several circle back points to pick up the 6.
Total Distance covered 4.5-5.0 miles depending on the amount of circle backs.
Mary
Hello Dolly x 10 IC
LBC’s x 25 OYO
Thor’s x 12 (new exercise for out group courtesy of Underdog)
We are still getting a getting out feet wet with #runforgiven. The only rules so far are to accommodate all ability levels and run at least a 5K. Contact Novocaine if you would like to or would be willing to Q one upcoming Friday