With a holiday weekend, you never know if you are going to have numbers. Luckily, Night Shift HC’d, so YHC knew this wouldn’t be a solo workout. As an added bonus, Buffay mobilized the northern province and we had 8 for a 32 degree morning.

YHC was still on a runner’s high after posting a PR at the Trophy Trot 10K on Thursday. Runners need to a variety of different running workouts to continue to improve. YHC feels he began to fade on the final hill of the race, and so YHC wanted to incorporate resilience through fatigue. On today’s menu, a little trip to the Dogwood Parking Deck for some stair climbs.

Warm-Up:
Lap around Hooker
SSH x 30
Imperial Walkers
WMH
LBAC
15 Cadence count merkins

The Thang: The Dogwood Odyssey

Left the AO heading towards the Dogwood Deck by the Hospital. Took a quick stop at the SRC. PAX found their own piece of wall.
20 dips IC and 20 box jumps
15 dips IC and 15 box jumps
10 dips IC and 10 box jumps

Continued our run to Dogwood as we kept the PAX together.

At the deck, Pax were instructed to run the stairs to the top 5 times, and stop at the top of the fifth trip, 25 total flights climbed.

At the top of the deck found a good spot for some derkins and bulgarian split squats. 10 cadence count derkins with 10 bulgarian split squats on each leg. Repeat. We then did a bear crawl to the bottom of one of the ramps with a gorilla crawl back to the top of the ramp. Jog back to the bottom of the ramp, and finished with a Bernie Sanders back to the top. Time to head back out the way we came. Buffay mentioned to YHC as we ran back down the steps that Mr. Pickle wanted to get his fifth trip as YHC had cut a few guys off to keep things moving. We happily obliged and took one final trip up the stairs, and finished back at the bottom of the deck.

Time to finish the Odyssey with a journey back to the AO. Stopped a few times to keep the Pax together and worked in a few merkins and practiced our plank form along the way. One last pit stop by the SRC for some irkins. We did 5 irkins on each of the seven steps as we walked our bodies up to the top. Short jog back to Hooker Fields. We lined up on the far end line and ran our asses off to the far end of the field. Few of us had some traction issues, but Buffay came out on top.

Mary: Not this time around. Do some abs at home.

COT:
Mr. Pickle will be attending the funeral of a former student of his today. The student’s name is Tory, and he was taken from this Earth at far too young of an age. Prayers for Tory’s family and other loved ones.