YHC, in gearing up for a double header this week, decided to make today’s Shakin Not Stirred a “Cardio Day” and tomorrow’s BO a “Muscle Day”. The goal was to log 3 to 3.5 miles, let’s go to the tape and see how we did…
Great crowd today of 15 PAX. At 0545 YHC got permission from half-shoe-tied-Grease to get started so we did just that.
Warm Up
- Lap around the lot
- SSH x 26 (oops)
- MC x 15
- GM x 10
- Hillbilly x 10 (Speeding up or just counting louder, you decide)
The Thang
Cardio Set #1 – Poles
No Ollie today but that won’t stop up from running the poles. Immediately some Pax, especially large mouth pax, contended I had to plan today and was using the poles as a stall tactic. I’d like to publicly shoot down those rumors. Now run the “pole loop” stopping at each light pole for a set of merkins adding to your count incrementally (1 then 2 then 3….).
We stopped circa ~ 14 to regroup. YHC about had it with merkins so upon continuation the count was reset back to 1. Hey, it’s a cardio day, save the chest for tomorrow…
This got us our first mile of the morning.
Cardio Set #2 – Trail Run
Head to the rock pile for a stationary (non-traveling) rock. Count off 1s and 2s. 1s go running, 2s start with the first rockercises.
- 20 Bicep Curls / 20 Tricep Extensions
- Trail Run to Picnic Shelter (~ .25 miles if you don’t get lost…)
- 10 Isolated Step Ups (each leg)
- Trail Run back
- 20 Rock Burpees
- Trail Run back
- 20 Isolated Step Ups (each leg)
- Trail Run back
This puts us at 2 miles.
Cardio #3 – New Hampshire
So YHC had a nice loop with a view of NH planned but at this point is was 0622. Time was NOT on our side so we pulled an audible.
- 1s Run to steps and go up and down the steps 3 times and run back to your rock
- 2s Hold rock above head until all 1 Pax make it to the stairs then toss your rock and come join
- 1s when you get back hold the rock until all Pax get back then toss your rock
Indian Run (Now 0628)
OK BILLY RUN!! (Now 0632)
Whoops. I was told I’d get reported to Saban for this horrible display of time management. My bad! At the end of it all the PAX looked extra soaked. Must have been the extra 2 mins.
Here’s what GPS said we did. Not happy to fall short of 3 miles!!!
https://www.strava.com/activities/617050265
No Mary, no time
Short COT with calls for praises, prayers and announcements grouped into 1
- Praise to Disco Ducks gma turns 90!
- Cont prayers for Calli.0 and for CD’s family.
- CD if you’re reading this we’d love to see you tomorrow or Friday for your #RespectDay!!!
Had fun this morning fellas, thanks for being there!
Shutty
