Back to the Horseshoe

After spending 4 days in the mountains of our great state, 78 degrees and high humidity was tough to handle for YHC this morning. Since hills are not available at WCHS, I figured we would move fast to get the heart rate up and continue training for next weeks event. The Horseshoe was quick to come to mind to accomplish this goal. 16 posted and a quick disclaimer was given.

Warm up consisted of a short mosey to the bus parking lot. Llne up – high knees across, run backwards to the start. Cotton Pickers

Sideways skip across the lot and back, left over right, right over left.

High knees again, run backwards. Down Dog

THE HORSE SHOE

The Thang consist of running 3/4 of a lap in the pattern of a horse shoe. Then an exercise is called in a rack and stack manner. This is how it went down with a very speedy Pax.

3/4 lap, 10 double merkin burpees

3/4 lap, 10 double merkin burpees, 20 prisoner squats

3/4 lap, 10 double merkin burpees,20 prisoner squats, 10 LBC IC

3/4 lap, 10 double merkin burpees,20 prisoner squats, 10 LBCs IC, 20 scorpion dry docks

3/4 lap, 10 double merkin burpees,20 prisoner squats, 20 LBCs IC,  20 scorpion dry docks, 20 Lunges

3/4 lap  10 double merkin burpees, 20 LBCs IC, 20 prisoner squats, 20 scorpion dry docks

3/4 lap   10 double merkin burpees, 20 LBCs IC, 20 prisoner squats

3/4 lap  10 double merkin burpees, 20 LBCs IC

3/4 lap 10 double merkin burpees

A little yoga time

1 full slow jog lap.

Return to the Flag for 90 seconds of LSF done IC.

High intensity effort from the Pax this morning. Gert noted we covered 3.1 miles a 7:30 min/mile pace. Very though workout in the heat. Maybe Au Jus can take this workout to his boys in Chapel Hill. My goal was to create a workout that would possibly make running them hills a little easier next week. YHC prays that it did!

Big Mick took us out in prayer reminding us that there will be a time in our lives we will be unable to complete such workouts. Appreciate your time in moment and the accomplishments we have gained through F3. Bring a FNG and show them the magic of the gloom!

SYITG

Jang