9 PAX took to The Hill to let Monday know what’s up. Perfect 60 degree morning. DISCLAIMER PRAYER COP TTT – 10 IC WMH – 10 sec right then left Ponzi lap – we missed you sir! THE THANG Partner up and let’s log some miles. Partner one runs a
Category: The Hill (Science Hill)
Impromptu Q
Crisp fallish morning with 13 PAX on a Monday Runday. Looked like this, except it was dark…. DISCLAIMER PRAYER COP We stretched, right after Kardashian called out YHC to take an impromptu Q Dynamic warm-ups on the field, followed by a Ponzi Lap, followed by a football field suicide (every 10 yards)
1min – 2 min Hills at the Hill
10 Pax – Humid DISCLAIMER PRAYER COP 1 Ponzi Lap, 15 slow squats IC, 15 IC SSH, 15 DQ’s IC – 4 min mosey THE THANG 1 min race pace up hill w/ 1min 30 sec recovery pace down hill x 4 2 min race pace up hill w/ 3
4.38 and some stairs
10 runners and 4 ruckers rolled into The Hill to kick Monday in the teeth on a drizzly, humid 60 degree morning. DISCLAIMER PRAYER COP WMH – 10 each leg TTT – 10 IC Dynamic warm-up Warm-up lap (Ponzi had arrived so we weren’t sure what to call the lap??)
AMHAP
After an AMLAP Q Saturday, an AMHAP Q seemed like a fitting way to start this fine Labor Day. Indeed it was. 8 pax labored and are better for it. Weather – clear, muggy, humid, thick, sultry, 70 degrees DISCLAIMER COP Mosey one track lap waiting for late arrivers SSH
Ruckin and Runnin
Perfect humid conditions while 5 pax ruckers made me hurt watching them Bear Crawl around the track – then 8 pax weren’t much smarter with all the laps we did and Rudy was running 7 miles off site somewhere DISCLAIMER PRAYER COP lap for ponzi, SSH IC x20, TTT IC
:20, :40, :60 repeats – AYG getting Lost on N. Hills Rd
12 Pax – Very Humid – Perfect running conditions DISCLAIMER PRAYER COP 1 Ponzi Lap – SSH IC x 20, TTT IC x 10, DQ IC x 10 THE THANG After warming up for 8 min we ran out and back (Got lost alot on N.Hills ) doing AYG for
Nothing Like The AMRAP Finisher
Particularly gloomy 63 degree morning for 14 PAX to jump in on Monday Runday (or Monday Ruckday for some). DISCLAIMER PRAYER COP TTT – 10 IC WMH – 10 IC Jog 100m and back. Dynamic warm-up (high knees, butt kickers, etc..) THE THANG Runday was as follows: 1600m run –
Wilderness Road 2018 1rst Anniversary Convergence
Foggy Morning 69 degrees. 24 PAX from all AO’s in Northeast TN. DISCLAIMER PRAYER – Ponzi arrived at Starting Time! He was told that workouts often started with a Prayer and he was invited to lead. Rumor has it that this was a new experience for him. COP Motivators from
Round and Round We Go
Typical muggy East TN August morning. DISCLAIMER PRAYER COP We stretched a bit and ran a Ponzi lap. THE THANG After some non dynamic and dynamic warm-up, we hit the track for some interval training. 100 m sprint followed by 100 m mosey recover X 4 200 m sprint followed by 200 m