6 strong posted on this final #Star of 2016 to get work done. Hotlips and I had talked earlier in the week and he had a new route to try so we gave it shot.
Conditions: 45F, damp, and cool
The Thang:
No warm up…lets run.
Ran down Shiloh road stopping at the entry to Cedar Forest Loop for the first of several stops along a “Four Corners of Pain” route. And yes there were hills and yes they were steep. Ran the loop a couple of times with some modification due to a pair of moderately friendly (meaning we didn’t get bit) yet loud canine friends.
Exercises performed at each corner:
Pistol Squats X 20 (L&R)
20 X ATT
20 X Crunches
20 X High Knees
20 X Jimi Hendrix
20 X Squats
20 X Peter Parkers
20 X Parker Peters
20 X Freddie Mercurys
20 X Lunges
20 X Plank Jacks
Jump Squats OYO
Run back to Star
Line up for suicide set – sprint down and back
25 yds
50 yds
75 yds
100 yds
Moleskin:
The 6 that posted today put forth an outstanding effort while covering 2.5 miles. It was a privilege to Q these guys and get better together on this final workout of the year. 5 of us gathered for some bonus #Coffeeteria at Blondeez. BTW, Blondeez has no oatmeal on the menu.
YHC shared from Isaiah 43:18-19 as we think about the future – Forget the former things; do not dwell on the past. See, I am doing a new thing! Now it springs up; do you not perceive it? I am making a way in the wilderness and streams in the wasteland.
Blessed to cross the river and lead you men this morning.
Aye!
Comments are closed