Beer Mile Training Session No. 1

AO: The Shadow

When: 06/27/2020

PAX: CIA, Manhole, Suds, Radar, GuardDog, Leon, Scout, Chaingang, Box Checker, Big Apple

QIC: Fireballs

Perfect morning for some Beer Mile training. 11 of our finest posted with determination etched in their faces and images of cold beers dancing through their minds as we prepare for the ultimate challenge – The Beer Mile.

Warm-O-Rama:

Mosey Run down nature trail to bottom of Austin drive for:
Windmills, Low Slow Squats, SSH, Imperial Walkers, Merkins – all IC X 10. Rinse & Repeat with extra SSH and Imperial Walkers just so we don’t get too predictable.

The Thang:

Combination of Backward Running, Bear Crawls and Walking Lunges up hill to Roberts Drive.

Run to North Atlanta Church of Christ – maintaining proper distance and all at individual pace. Of note the distance is one mile. I casually mentioned that beers may have been left on the side of the road at quarter mile increments and Suds got sidetracked on the run in search of suds.

Mary in church parking lot:
LBCs, Heels to Heaven, Low Dolly, Mountain Climbers, American Hammer, Crab Tap – all IC X 15.

Partner Up. Partner 1 does Eight Count Body Builders whilst Partner 2 runs to other end of parking lot for Eight Peter Parker’s and runs back to start. Switch. 4 Rounds.

Run back to Austin drive. One mile with some nice hill work. Saw a few empty beer cans along the way. Suds perhaps?

Al Gore waiting for PAX. THEN Grateful Dead so all could catch their breath from run.

Mosey down hill to Nature Center picnic tables for 11s – Dips and Derkins.

3 minutes to spare so a final run lap around the school just to keep everyone focused the objective: Being in Tip Top shape for the Beer Mile.

COT:

GuardDog shared fine words of thanks and encouragement for all.

Naked-Man Moleskin:

The beer drinking training should be done at home but remember…you are working out at your own risk.

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