11 PAX gathered at the Briar Chapel clubhouse for #therabbit. YHC is busy working on his Master Q and today’s AO marked 20/25 completed.

If YHC is being honest, he was the most nervous about this Q than any of the others.
1. Floyd does not like to run.
2. Even if Floyd liked running, he is not that good at it.
3. #therabbit is a running workout that features dark, rocky, rooted trails (and apparently reports of many spiders!).
4. Floyd does not like spiders.

So YHC was nervous. But with the help of Grunge, a covert trial run last week, and Google maps, YHC was able to put something together. And thankfully, there were no spiders today.

So 11 PAX rolled in and although it was dark out, the sky was clear and the air was crisp. It was perfect running weather. Everyone donned their headlamps and we headed out.

Warm-Up: Focused on stretching lower extremities to avoid injury.
SSH x 20
Good Mornings, slow cadence x 10
Windmills x 10
Calf stretches

Jog 1/2 mile down to the doggy bark park and hang a sharp right onto the trail.

Pre-Mary Mary:
YHC decided that this workout would work best if there were plenty of rest breaks. So everyone got on their 6 for a pre-Mary ab workout.
LBCs x 20
Flutters x 20
Heels to Heavens x 20

Run up the trail 1/4 mile to the drainage pond. There was a steep hill here so YHC decided to have another rest break for hill climbs. 3 sets of hill climbs with 10 Irkins at the bottom and 5 burpees at the top.

Now it was time to enter the woods for the single track trail portion of the run. Approximately 1 mile run through the woods and up the paved pathway to Boulder Park. YHC was informed that this was the first time that this AO had been to this location, so that was kinda cool.

50 yard bear crawl
30 dips at the half wall
50 yard lunge walk

Run another 1/4 mile (through an unbuilt lot, but close to someone’s back yard) to the dam. On the dam, we did an ascending merkin pyramid 1, 2, 3…9, 10.

Run 1/2 mile down the grassy path under the electrical wires back to the doggy bark park. Then turn up the road for a 1/2 mile ascent back to the clubhouse.

Total distance covered ~3 miles

Mary (2nd Mary is the best Mary)
LBCs x 30
Flutter kicks x 30
Heels to Heavens x 30
WWII situps x 20
Partner leg toss x 20 (one partner lies down, grabs the others ankles and the standing PAX pushes the legs down, not sure what the name of this one is in F3 jargon).

COT

Moleskin:
New AO coming on Saturdays in Briar Chapel, a ruck-oriented AO. Check Slack for details.

After the new AO, a 2nd new AO for 2.0’s in Briar Chapel

Durham 5 year anniversary workout this Friday at Thin Blue Line location, 530-615, convergence with Chapel Hill PAX