With the BRR right around the corner, 13 men showed up for a 0725 Dreadnought Hard Start. A couple of pax rolled in from a standard and a quick mission statement / disclaimer were given. We started with a mosey out around the student parking lot to the front of the school for some warmaRama: windmills, Michael Phelps, groiners, side straddle hops. We then moseyed past the tennis courts and down to the track for some more warmaRama: up-and-down dogs with calf stretch, and active hamstring stretch. One lap, one bleacher snake and back to the start. Next was 100 m crowd-pleaser: One Merkin and one groiner, backpedal 100 m for a double merkin and double groiner, run forward 100 m, triple merkin and triple Groiner, backpedal 100 m,… and so on (up to six). One lap, one bleacher snake and back to the start. We circled up for: 10 Peter Parker‘s, 20 mountain climbers, and 10 Peter Parker‘s. We then ran to the front of the school to find the long curb: 20 curb jumps, 20 WoJo squats, 20 curb jumps, 20 copperhead squats, 20 curb jumps. We then ran back to the track for another round of 10 Peter Parker‘s, 20 mountain climbers, and 10 Peter Parker‘s. One lap one bleacher snake and back to the start. We then ran to the back of the school to find the bench: 20 box squats, 20 WoJo squats, 20 step ups, and 20 donkey kicks. We headed back to the track for: 20 LSF, 10 Peter Parker‘s, and 20 LSF. Around this time, a conversation started behind the Q about how much Spider-Man sucks and which superhero has the best chance of nailing Wonder Woman. (QIC would never guess if such a conversation involved Steamer 🤔). Another lap and another bleacher snake. We finished up with a final round of crowdpleasers, up to the number six (merkins and groiners). Time to run back to the flag for some more LSF and another set of 20 Peter Parker‘s until a hard stop. We ended with a count-off, workout announcements including black ops runs, and prayer for our F3 brother’s families.
Strong work from the pax today with getting in right at 3 miles and a lot of quad burnout to prep for the hills. I appreciate the opportunity.