More Track Work

by | Jun 12, 2018 | BRR, Dreadnought, Morehead City | 0 comments | 7 TClaps

  • When: 6/12/18
  • Workout Style: Run/Boot Camp
  • QIC: Deuce
  • PAX: Jane Goodall, Squid, Griswald, Deebo, Misty, Jang, Gertrude, Shroom, Ramseus, Bayliner, The Second Mile, Steamer, Ricardo, Deuce (QIC)
  • AO: BRR, Dreadnought, Morehead City

Things were much dryer than anticipated so my tip to wear old shoes was not necessary.  Also, my decision to perform the entire workout on the track in an effort to avoid puddles probably was not necessary.  In any event, we moseyed to the side parking lot for

WARM-A-RAMA

  • Cotton Pickers IC X 12
  • Imperial Walkers IC x 12
  • Stretches
    • Quad Stretches
    • Knee Pulls
    • Standing pigeon stretches

From the side parking lot, we moseyed to the track for

THE THANG

  • Sprint 200 meters/Jog 200 meters
  • Lunges 100 meters
  • Sprint 200 meters/Jog 200 meters
  • Copperhead Squats IC x 25/ Burpees OYO x 10/ Merkins IC (yes, IC) x 25
  • Jog 200 meters/Sprint 200 meters
  • Lunges OYO x 30/ Merkins IC (yes, again IC) x 40/ Air Presses IC (and yes, again IC) x 50
  • Jog 200 meters/Sprint 200 meters
  • Jog 200 meters/Sprint 200 meters
  • Bleachers
    • Up/Down Bleachers x 1
    • Dips IC x 20
    • Up/Down Bleachers x 2
    • Dips IC x 30
    • Up/Down Bleachers x 3
    • Dips IC x 40
  • Sprint 200 meters/Jog 200 meters
  • Copperhead Squats IC x 25/ Burpees OYO x 10/ Merkins IC x 25
  • Jog 200 meters/Sprint 200 meters
  • Lunges OYO x 30/ Merkins IC x 40/ Air Presses IC x 50
  • Jog 200 meters/Spring 200 meters
  • Bleachers
    • Up/Down Bleachers x 1
    • Dips IC x 20
    • Up/Down Bleachers x 2
    • Dips IC x 30
    • Up/Down Bleachers x 3
    • Dips IC x 40
  • Jog 400 meters
  • Mosey back to parking lot

Covered right at 3.5 miles.  When I Q’d the Dreadnought last summer, I think I unknowingly broke several of Misty’s Dreadnought rules.  Being better educated this year, hopefully I didn’t break any cardinal rules this morning.  It was a pleasure to lead in the land of Carterico.

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