Yesterday marked the 143rd running of the Kentucky Derby, a horse race that was broadcast around the world. Millions were invested in 20 thoroughbred horses that ran only a mile and a quarter at Churchhill Downs, Louisville, KY.
Back in Raleigh, this morning marked the Second Running of The Pony Express. 18 pax doubled the Kentucky Derby Distance and dabled with pain stations along the way. At twice the distance of the Derby, just imagine what The Pony Express will be like in another 141 runnings. Until then, here’s what we did.
DISCLAIMER
WARM – UP
Good Mornings x20 cadence
Imperial Walker x20 cadence
Standard Plank (not wide grip)
Calf Stretch
Merkins x10
Good Mornings x10 cadence (get good a loose)
SSH x20 cadence
Mosey to trail
THE THANG
1st Quarter Mile Stop:
Imperial Walker Squats x20 cadence (poorly demonstrated)
2nd Quarter Mile Stop:
SunGod x20 cadence
Fazio Arm Circles x10 fwd x10 rev
Overhead Claps
3rd Quarter Mile Stop:
Low Slow-ish Flutter – x40 cadence
4th Quarter Mile Stop:
Reverse Merkins – On my up x10
5th Quarter Mile Stop:
Burpees… x5 x4 x3 x2 x1
6th Quarter Mile Stop:
Imperial Walker Squats x20 cadence (better demonstrated)
7th Quarter Mile Stop:
Six Inch Leg Hold
Box cutter x10 cadence
Box cutter x 10 cadence
Box cutter x 15 cadence
8th Quarter Mile Stop:
Reverse Merkins – On my up x10
9th Quarter Mile Stop:
SunGod x20 cadence
Fazio Arm Circles x10 fwd x10 rev
Last Quarter Mile – End of the Line:
Bridge Durkins – On my down x 10
Inverted Plank on the Bridge, right arm out, regular, left arm out, regular
Bridge Durkins – On my down x10
Planked leg lifts x10 each leg
Low plank hold.
Standing ovation for the Q. For real.
COT
Welcome FNG “The Business”
3rd F Event Beggars Banquet Launched this AM at Chick fil A – Cameron Village
Praise for Zima’s 18 years of marriage, prayers for his wife
Zima led out the pax
