Bear Crawls and Fartleks

    When: 01/09/2018

    The Pax: Mufasa, Spandex, Scar, Special K, Kruger, Moonshine, Foghorn, Devito

    QIC: Devito



8 solid PAX posted for a cool damp morning at The Rubicon. Good to be back after a week away. We warmed up with a run to the pool and around the lot, followed by IC cotton pickers, hill billies and merkins.

The Thang

After warmups we ran over to the base of the hill by FOD for a round of 11’s. Squats at the bottom, merkins at the top, bear crawl up the hill (cause that’s what we do, right?), and run down the hill.

Once 6 was in, we ran over to the track for every runners favorite … fartleks. Sprint the round ends and jog the straight aways. We put in a mile and a quarter of fartleks with 2 stops to regroup. Stop 1 consisted of IC merkins, flutter kicks,  dying cockroach, American hammer, LBC, and leg lifts ( don’t let your feet touch the ground til we’re done ). Stop 2 brought us IC diamond merkins, Freddy mercury, obliques and mountain climbers.

After the fartleks, we ran back to the planters for rounds of dips, step-ups and derkins. Sets of each -20, 15, 10, 15, 20. Then a quick run back to the flag to finish.

COT

Prayers for Spandex’s neighbor who is starting cancer treatments.

Prayers for friends and family of Foghorn’s friend who passed away.

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