It was a cool and foggy 48 degrees as 7 Pax came with their preferred coupon, either the B or the B. They didn’t know it at the time, but with the Turkey Trot in exactly one week, it’s time to start training. We’re not a run club, but we’re also not, not a run club. Fine, we’ll start training.
DISCLAIMER
COP
- Imperial walkers IC x10
- SSH IC x10
- Willie Mays Hays IC x10
- Through the tunnel IC x10
- Sticky butt kickers IC x10
- Etch-A-Stretch
- Shoulder pretzels IC x10
- Chinooks IC x10
- Seal claps IC x10
- Overhead claps IC x10
THE THANG
Whelp, let’s start running. One Scout Run along the outer, paved walking trail. It deserved more than one line of documentation, so I’ll expand. To get to the trail, we had to essentially cross a pallet bridge. No sprinting here. YHC was leading the run and waited until the paved path to start sprinting. Unfortunately that meant a sprint up hill to start. We made it around to the top of our original hill when some Pax wanted to go down the hill. Force of habit, but not this time. Continue on towards Roan Street. Trying our hardest to stay on the sidewalk and using as much gravity on the gentle downhill sprints as possible, we made it to the parking lot. There, after a little zig and a zag we traversed up the steepest, albeit shortest part of the path – the hill along the track. Continuing our run by crossing to the island sidewalk and eventually on the lower path in the storm drain area. We completed our Scout Run by crossing back over the pallet at the flag. About a mile in total. Okay, maybe this was too much documentation for the Scout run.
Pax worked through a round of 4 exercises, with a descending ladder of reps at each round: 10, 8, 6, 4, 2.
- Weighted Bulgarian Split Squats (each leg)
- Carolina Dry Docks
- Single-legged Pickle Pointers (each leg)
- Overhead Press
Shoulders/upper back were added because YHC felt they’ve been personally neglected as of late. May or may not help your trotting next week.
To close out, another run was planned but an audible was called. On your own: run from the flag, sprint up the lower hill, run around the loop and back to the flag. Rinse and repeat (but apparently only if you’re Treble Maker).
MARY
Dynamic Stretching. Crosswalk to crosswalk
- Toy soldiers
- Karaoke both sides
- Scoops (upon request of the least non-professional by Q count)
- Butt kicks
CIRCLE OF TRUST
PRAYER
Pray for Zippo’s and Jake’s families
MOLESKIN
In bowling, aim for the dots that are 5 feet in front of the foul line, or the arrows that are 15 feet in front of the foul line. It’s easier to hit that target than aiming for the pins that are 60 feet in front of the foul line.
ANNOUNCEMENTS
None. Lay off the legs until the Turkey Trot is over
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