Slow is smooth. Smooth is fast

Preamble:

Its monday.  Time to mix things up a little but first, but the east/west drama continues… Several PAX switched their HC’s at the last moment to the Black Ops BD.  This is understandable for the west side PAX.  But… Inseam?  Et tu, Brute? A murder most foul!  Such a betrayal hasn’t been recorded since Tupac and Notorious B.I.G set this epic into motion.

But we digress…

Warm-O-Rama:

Five prerunners met 3 PAX in the gloom.  Quick mosey to the top of the big lot for the intro and warmup: SSH, imperial Walkers, good mornings, Weed Pickers.

Then mosey down the parking lot for some drills…

The Thang:

Part 1: 4 corners running drills, 3 rounds.

But kickers to corner 1 for some hip rotations

karaoke to corner 2 for some dirty dogs

high knees to corner 3 for some WMH

karaoke to corner 4 for some mountain climbers

Rep count was 5/10/15 at each corner, increasing every round.

Soul Glo found these drills to be too easy.  YHC had to remind the young grasshopper that “Slow is smooth.  Smooth is fast.”

Part 2 -Interval hill repeats.  From the middle of the parking lot, run 80% or fast tempo pace, to the top of the parking lot.  Wait on the 6. Five-count to give everyone a chance to breathe, then mosey back down.  Repeat 5x.

Soul Glo, ask and you shall receive…

Part 3- 11s.  With time running out, 11s starting at the stairs in the middle of the parking lot.  WWI sit ups at the base of the stairs, burpees at the concession stand for a full body finisher.

Ran out of time half way through.

COT:

The subregion is growing.  Lots of Q opportunities.  Newer PAX, just sign up.  Soul Glo, you’re ready, brother.

Naked-Man Moleskin:

2.5 miles during the beatdown with drills and speedwork.  Well done!

Thank you all for putting in the work.  Thank you for the privilege of being your Q