I had about 6 weeks to prepare this weinke. Xerox reached out early October to see if I could grab a Saturday at The Patriot. The 23rd was the lucky date.
I had published a pre-run option, to which all the Patriot folks were clearly afraid of, because no one showed up. So I started with a 5ish mile warm up around downtown LaGrange.
After my run, we met up at the statue for a little warm up. A few SSHs, Toy Soldiers, and some running stretches.
A short mosey to the pavilion for the main THANG. This weinke was designed after some physical therapy exercises I did during the summer. It was pretty simple. A list of 7 exercises. Complete 10 of each, and then complete a short mosey. The distance on the mosey was flexible. If you wanted more running, less reps, go for a long mosey. If you wanted more reps, less running, go short. When you returned, add 5 reps to the list. Rinse and repeat.
The list of exercises were:
– Single Leg Glute Bridge. Do a glute bridge, then lift one leg off the ground.
– Dips
– Fairy Step Ups. Normal step up, but at the top, pull your leg back, clinching your glutes.
– Incline / Decline Merkin. Split half the count between them.
– Side Lunges.
– Flutter Kicks
– Squats
When time was starting to get close, we stopped and did some stretching.
F3 Louisville 