YHC had been MIA from the Rabbit for way too long. After attending the rabbit regularly the previous year, YHC had strayed to the Jag as well as way too much work travel. I was excited to get back in the gloom with the fine gentlemen at this running focused workout and didn’t want to disappoint. Originally, I’d planned to leverage an interval timer to a repeat of my 20x 1-minute interval workout from the year before. Unfortunately, my app was broken so had to find another way to fit in intervals. The linear park provided the perfect opportunity, with cross street spacing providing the best timer for a perfect 20-30 second on 30 seconds off interval routine.
Running to the site YHC would find 3 PAX waiting at 5:28. Two PAX were sweating out a ruck and coupon parking lot workout, but would not join for the running part (RESPECT for the parking lot EC workout! Looked tough.).
5:30. Let’s get moving
Warm up:
- Lap around the parking lot
- High knees
- Frankenstein
- WMH x 10
- Runners stretch
- Left over right
- Right over left
The Thang:
Mosey down Bennett Mountain Trace. Careful to keep the pace conversational at this point. The PAX started to suspect something was up. RG3 told us of his 5K time goals.
Mosey up great ridge parkway to Great Meadow Park. Stop at the picnic shelter for a set of exercises.
Dips x 20
Derkins x 20
Repeat
Cross the street to the linear park.
Lap 1:
AYG sprint to cross-street.
Mosey to cross-street.
AYG sprint around the endzone.
Mosey to cross street.
AYG sprint to the finish.
Lap 2: (Focus on form lap)
85% sprint to cross-street.
Mosey to cross-street.
85% sprint around the endzone.
Mosey to cross street.
85% sprint to the finish.
Lap 3:
AYG sprint to cross-street.
Mosey to cross-street.
AYG sprint around the endzone.
Mosey to cross street.
AYG sprint to the finish.
There was a collective sense of relief after this set was complete.
Run to the Great Wall park. Find the hill.
Run up the hill. 5 burpees. Back down.
Hold plank for the 6. Go straight into Merkin set.
Merkins x 20
Run back to the AO for Mary.
Totals:
5.3 Miles
46 min of running
Mary:
WWIIs x 30
Announcements:
Habitat for Humanity. Sign up.
The Gambler. Do it.
COT:
The Rabbit is a great workout. Running is essential for fitness. Many say they are “Not runners”, but some have not really given it a chance. It takes a lot of running to get to the point of being a runner. Glad the faithful have kept the rabbit “running”. More BC PAX need to give it a try. I look forward to coming back again.