Pax(5): Porkchop, Blueprint, Fall Guy (R ), Pope, Fergie (Q)
Weather: 69.8 degrees; a nice morning
I like to make it to the O’s Monday BO when I can. Splitting days with the M sometimes gets in the way. However, her attendance at Sunday’s Hometown Rising made today a lock for me. It was agreed that today would be a run focused morning to get things going for the week. Selfishly, I begin a month-long steps challenge at work today, so I figured this would be a good way to get things off to a good start.
We began with a quick 1/4 mile mosey to the courts, and a warm-o-rama of SSHs, abe vigodas, grass grabbers and down dog/runner’s stretch.
We had a strong group of runners, however I do like to mix in some other stuff. Mostly, just because I need to slow this group down to allow me to keep up. My goal was to get a little bit of everything (speed, distance and elevation), so we:
1 – Sprint the length of 4 tennis courts * 5. Bernie back to start. After each sprint we did a set of merkins with increasing reps each time (5-10-15-20-25).
2 – Run the mile (or so) loop with stops for 5 burpees. I think it was 20-25 total burpees.
3 – Coghans Hill for 7s. Squat jacks and bonnie blairs.
4 – Mosey back the long way with a stop for a triple dime at the bridge (3 sets of 10 reps each incline merkins, decline merkins and dips)
5 – Mary at the tennis courts going around the horn (hammers, box cutters, pickle pounders, gas pumps and big boys).
We closed with one last sprint and back to the “flag”.
CoR. NoR. Announcements. Intentions. Adjourn.
F3 Louisville 