YHC did the Southern Village Sunday Run yesterday, and enjoyed amazing 58o weather. 24 hours later the temperature had dropped 40 degrees. To YHC’s knowledge, this would be the coldest morning to date for the 2018-19 winter . On mornings like this, it’s best to keep moving.
Now today is a special day for YHC. YHC turns 32 today, and YHC was able to EH my oldest brother to come out to the workout today. He lives in Raleigh and is a legitimate elite runner. 0530 finally hit and we had 14 PAX, 6 of which did EC, to take on a hands free workout.
Warm-Up: All in Cadence
- SSH x32
- Arm Circles x10 forward, x10 backwards
- Jump Lunge x10
The Thang:
We took a left out of the parking lot towards Cameron Blvd. YHC had everyone find a piece a wall for a few rounds of box jumps and dips on the wall. 20 of each, then 10.
As mentioned earlier in the backblast, YHC is 32 today. As a math teacher, YHC wanted to creatively implement the number 32 in the workout. 32 is a power of 2. So we honored the number 32 in a series of sprints, doubling the number of Bobby Hurley’s as we went.
- Sprint 1 – 2 Bobby Hurley’s
- Sprint 2 – 4 Bobby Hurley’s
- Sprint 3 – 8 Bobby Hurley’s
- Sprint 4 – 16 Bobby Hurley’s
- Sprint 5 – 32 Bobby Hurley’s
YHC now had the PAX partner to complete two laps outside Wallace Wade. On the first loop, one partner started lunge walking the loop while the other partner ran. Once the runner caught up with the lunger, they switched roles. This continued until the lunger finished a loop. For the second loop, we did partner carries. PAX could switch off as often as needed.
We then traveled over to the steps outside the front gate of Wallace Wade. Enough time for one more partner evolution. One partner would run up the steps, across the plaza, and down the other steps. The second partner performed box jumps. We did this until each pair completed 100 box jumps.
Safe to say our legs were destroyed. Jog back to the start for five minutes of Mary.
Mary:
- Box Cutters x20
- Flutter Kicks x32
- LBCs x32
COT:
- Welcome FNG Red Beard. YHC had to avoid many possible nicknames that were all basically ways to diminish me. The PAX were really pushing for Faster Shake It. It meant a lot having my brother out there with me today in the gloom. F3 has been a huge part of my life for the past 2+ years, and I’m glad he got to share in that.