Warm Up:
15x SSH, 15x seal jacks, 10x smurf jacks
10x imperial walkers, 10x Hill Billies
Run in place with high knees, butt kickers,
10x merkins, 20x plank jacks, 10x mountain climbers
The thang:
YHC joined up with 4.5 other runners from F3 Carpex for the Blue Ridge Relay this past weekend. It was a tough challenge and a great time spent with F3 brothers. I chose a key run and a couple key numbers to reminisce on how awesome of a time it was, so that the PAX of SODU could get a small taste of the BRR. The total distance of the BRR is 208 miles, so we broke into teams of 2 and ran 8 laps around the upper parking lot. While the teammate was running the other PAX did burpees. Why you ask?? Because in between runs on the BRR you rest, and YHC’s favorite rest position is the burpee! The BRR also has some running legs that are extremely hard, some might even say they are “a bear” to complete. So then split into 2 groups and were supposed to complete 2 laps of the upper parking lot bear crawling. However group 1 struggled with the concept and earned extra bear crawl.
The last leg that I ran was the hardest by far so I re-created the run in form of running in place, mountain climbers for running uphill and squats for running down hill. The total run was 9.5 miles long with rolling hills along with 1 mountain in the middle. The mountain had eleven-hundred feet of elevation gain and loss. I did want to do 1100 mountain climbers and squats so I went with one-hundred and eleven mtn-climbers and squats in the middle of our pretend 9.5 mile run.
Since the BRR has many mountains to climb I decided that a pyramid is a close representations of a mtn so we did a merkin pyramid. Also through out the workout we snuck in some hit-drills and or cardio stuff to keep our heart rates high.
Lastly we carried cinder blocks from Bellhops truck back to their comfy cozy pallets so the block and Bellhop could sleep soundly in preparation for Thursday IronPax.
Mary:
flutter kicks, followed by quick feet and high knees, 20x LBC’s followed some quick feet.
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