I signed up to lead monthly 5K runs at the Rabbit. But given the 60-minute set-up, I thought I owed it to the PAX to give them more bang for the buck. Hence, we did a bunch of upper body anaerobic exercises to get a more full body workout.

I arrived at 5:26 to….an empty lot. Alas within 3 minutes, 4 PAX rolled in and we were off.

Warm-up

• SSH x 20 IC
• WMH x 10 IC
• Quad Stretch (hold for 15 seconds, each leg)
• Runners stretch (hold for 15 seconds, each leg)
• Calf stretch (hold for 15 seconds, each leg)
• Moving Frankensteins (across parking lot and back)

Main Event

Bat Wings

• 20 x Forward Arm Circles, hold,
• 20 x Backwards Arm Circles, hold,
• 20 x seal claps, hold,
• 20 x overhead claps, fin.

Merkin Ladder

• Traditional SC: 2 + 4 + 8 + 16 + 8 + 4 + 2 (46 SC)
• Slow IC: 2 + 4 + 8 + 4 + 2 (24 IC)

5K Run

Mary

Stretch PAX choice

Announcements

Gambler is Saturday. Get some.

COT

I’m not a runner, but running has become a lot less painful for me over the past several months. And I attribute that to (more) regular posts at #TheRabbit. It’s a reminder that if you push yourself through the pain and what you think you’re capable of you will see gains. There’s no doubt that If it doesn’t hurt you’re standing still.  It’s easy to mail in a workout you remember to push yourself through the pain. You’ll be rewarded in the end. Aye.