Cross Country BD

Preamble:

Time to switch it up a little and include some cross country running with the boot camp stuff.

Warm-O-Rama:

Mosey to the parking lot by the cross country course and do some typical warm-up stuff with J-Lo mixed in.

The Thang:

Unfortunately the cross country course starts with a hill and what better way to start than with some hill repeats (11s).  Bonnie Blair Burpees at the bottom of the hill and Big Boys at the top.

Now that we are all spent, lets mosey past the hill to a bench for a break.  And by break I mean Dips on the bench and plank jacks on the ground followed by Box jumps on the bench and Merkins on the ground.

Glad we caught our breath, time to mosey further down the course for some interval training.  Split into two groups – Group 1 runs a 1/4 mile loop in the woods at 90% while Group 2 does squats until they return and then switch.  Each group runs the loop 4 times.  Every loop is timed with a goal of equaling or lowering your time with each loop before going all out on the last leg.

Here are the best times recorded on the last loop:

Turkey – 1:02

No-See-Um – 1:12

Groundhog – 1:13

Special K – 1:17

Knight Rider – 1:19

Pinkey – 1:37 (gutting it out through injury)

Something to shoot for next time when we do this again.

Mosey back to the parking lot for the Cool Down.  Ran the parking lot lane lines with Broad Jump Burpees and lunges between lanes.

COT:

No Longer Bound Beatdown next Saturday at 6:30 led by No-See-Um.

Nirvana will stay open next Saturday.

Prayers for Elijah (Family friend of Knight Rider).  Middle School boy fighting cancer.  Triplet, one of which died at young age – prayers for the family too.

Naked-Man Moleskin:

Nice work fellas.  Didn’t think it would be quite that brutal but cross country practice wasn’t easy as a 17 year old so I’m not sure why I thought it might be easier at 40!