The Running of The Goat and Other Labors

March 6, 2018

WHEN: 03/06/2018
QIC: Misery
PAX: Wuerffel, Vandelay, Tigger, Catheter

Running of the Goat

The PAX felt strong as we started

Warm Up
SSH x 20
WMH x 20
Leg Swings – 30 seconds
Front to back, right and left
Side to side, right and left
High knees to UNC emblem and back
Butt kickers to UNC emblem and back

The Thang
Run down Raleigh road.  Turn right into UNC System office towards softball fields.  Stop in parking lot
Push-up walks  x 20 reps.  Rinse and repeat.

Run to the bottom of Laurel Hill
Jump squat x 20. Rinse and repeat.

Run up Laurel Hill. Stop just prior to the last hill.
Burpees x 15.  OYO.

Run to the top of Laurel Hill, turn right then right again towards the Home of Ramses (aka Subprime’s Lair, aka Outdoor Educational Center).  Run to the bottom of Tar Heel Mountain.
Shoulder taps x20.  Rinse and repeat.

Run up Tar Heel Mountain, take a left out of the parking lot and stop at the top of the hill.
Mountain climbers x 20, then mountains climbers x17.  (Misery ended the MC early due to oncoming car.  Might be        getting soft).

Run to Bell Tower
Urkins x20.  Rinse and repeat.

Run back to Hooker fields, run 1.5 lap around the fields to eclipse the 4 mile mark.

Mary
American Hammer x 20
LBC x 20
Quad stretch
Hammie stretch

Total mileage:  4.25 miles