YHC is pumped about BRR this weekend. YHC is joining up with 5 other runners to take on the 208 mile 2 day challenge. Nervous and excited all at the same time, really looking forward to a F3 SouthWake Team representing next year. I will try to keep you all updated on our progress throughout the race as I try to represent South Wake best I can. No EC today to rest up more for the upcoming weekend.
The Thang: Good to see the guys making their way out today I think the lightning the night before scared some away from today. Double D makes a reappearance to #GettinTheRuns and BubbleWrap and Pickin N Grinnin defeated the fartsack as well!
Brief Warm up: In cadence 10x SSH, 15x High Knees, also Karaoke/Grapevine toward R and L 30 yards each.
Indian Run to White Deer, way to push the pace Double D and invite the Cops opening up the park.
Mosey to the Shelter for instructions: 4 laps of the parking lot with line drills each lap. Find a line and single leg hop Left/Right and forward/back with each foot x10 (total of 40 hops if your counting). Repeat 4 rounds.
Partner up! DORA 1,2,3: 100 Lunges, 200 Plank Jacks, 300 Mountain Climbers (only count R leg) in the spirit of the BRR. 1 partner runs 50 yards and back while other partner keeps count. Switch throughout, Plankarama for the six.
With the feeling of hopscotch and games on the mind taking me back to glory days what better than some suicide burpees. 3 light poles, sprint to each and back for 1 round and complete with 10 Burpees. 3 rounds total with Al Gore for the six after each round.
Scout run from White Deer by the Field of dreams and back to the flag. Great work by all the guys today with total distance of 3.5 miles put in with some good core/hip stability, and power work.
BOM: Farva’s Father in-law continues treatment/continue to pray for the family, Prayers for Houston as Irma may shift attention away from the devastation there to the new story. Prayers for F3 Houston and their impact. Prayers for Stretch’s sister’s friend who lost her baby at 38 weeks.
Announcements: 9/11 convergence Carter Finley! Be there it will be special! Push yourself to continue to get better guys! See you in the gloom!
