Following an EC run with Homer and Sumo, 8 strong Pax joined us at the Zoo. After a brief warm-up, little time was wasted getting down to a nonstop beatdown designed to keep the heart rate up the entire time. A playlist of 70s metal bangers set a fast pace and gave us all a little extra push to work a little harder (even if the group claimed to be more of the Jack Johnson type).
Warm-Up: Motivators down from 11; Abe Vigodas x10 IC fwd/bkwd; Don Quixote’s x10 IC; Imperial Walkers x10 IC; the Merkin x10 IC; Mosey.
The Thang: Nonstop version of 7 of Diamonds. Bonnies the hard way (7 reps) with high knees x4; Up-Downs (14 reps) with high knees x4; Merkins (Wide–> Regular–> Diamond–> HR; 21 of each) withButt Kickers; Big Bois (28 reps) with SSHx4. Circle up around a big tree and partner up, taking turns sprinting to the tree and back while partner waits lying flat on stomach, then plank, then 5 merkins (7 min); Fellowship Run around Zoo pond and back to AO. 4 min of Mary Tabata style (20 sec on; 10 rest) x4 flutters, x4 LBCs.
Announcements: The Glooming on December 22nd at 5pm. Come one, come all. You can run it with beatdowns, ruck it straight through, or meet up at any of the 5 predetermined locations. Beers and bonfire to follow.
CoT: Tis the season for gratitude. The expression of which can have a huge impact on others you appreciate while also reminding yourself how fortunate you are. Puts things in perspective and makes the little things that can weigh on us feel less significant. So make time to express some heartfelt gratitude to those you appreciate. Gratitude for having me!
Coffeeteria + Q-Source: Most pax stuck around for coffee and Q-source led by Sand Man. Solid perspective on M.