RUN- Q Very Much

  Pre-Blast for The Main Event 9/30/21 05:30.  The Iron Pax is Friday and in this week’s iteration is heavy lifting and lite cardio…so we are going to do the complete opposite and hit the pavement repeatedly tomorrow. I need this, you need this, your FNG you’re bringing needs this. LET’S GO!NO COUPONS (  )
JUMP ROPE (please use the  if are bringing a rope)
DOES SOMEONE HAVE A GOOD SPEAKER 
There is a themed playlist.PLEASE     

It was a beautiful Morning- 58 degrees, stars shining

WoR-

25x Side Straddle Hops

10x Frankenstein Toe Touches

10x Side Lunge (each leg)

Mosey to Oak Ave.

Lap 1

Rebel Run (f/k/a Indian Run) 1/2 Mile up Oak, Left on Lagrange, Left on Woodlawn, Left on Sherwood back to parking lot

150x Jump Rope

Lunge Walk across parking lot to Oak Ave.

Lap 2

Fartlek (intermittent sprints) Same route as before

150x Jump Rope

Bear Crawl across parking lot to Oak Ave

Lap 3

Tempo Run (60% max pace) same route as before

150x Jump Rope

Plank Walk (sideways crawl in plank position) to Oak Ave

Lap 4

Full Run

Plank for the 6

MARY

15x American Hammer

15x Flutter Kick

15x Elevator Plank

10x Side Plank and Hold

25x Freddie Mercury

Recover Recover.

CoT- F3 and the value of getting out your comfort zone.  I do not like running. But with Iron Pax being heavy weights; hard cardio was needed.  I never would have finished this workout 9 months ago, let alone ran it.  F3 has pushed me out of my comfort zone in all of the best ways.

Playlist (you may see a theme):

1. Born to Run- The Boss
2. Runnin’ Down a Dream- Petty
3. Runnin’ With the Devil- Van Halen
4. Run- One Republic (didn’t know this one before yesterday, but adding it to the Q list)
5.  Running on Empty- Jackson Browne (or Forrest Gump per Grace)
6. Runaway Train- Soul Asylum
7. Run Through the Jungle- CCR
8. Take it on the Run- REO Speedwagon
9. Band on the Run- Paul McCartney
10. I Ran- Flock of Seagulls
11. Run It- Chris Brown