Trick or Treat, Running hurts me feet, but we have the Gloom to beat

 

QIC: Sidekick
Date: 10/31/2018
PAX: Early Bird, Fast Lane, Giselle, Outcast, Peanuts
AO: Beast Ridge

Conditions

54 degrees and cloudy

The Disclaimer

This is F3.  I am not a professional.  Modify where necessary.


COP

1 minute of individual stretching, SSH IC X20, Good mornings IC X10, Right foot over left Good mornings ICX5, Left Foot over right Good Mornings IC X5, Third Grade Exercises IC X10, Plank/ Merican cycle, down and hold plank on up X10

The Thang

Today we ran the nature track.  I had a baby Halloween bucket full of tricks and treats for the trip.  We stopped 5 times over our 2.4 mile run to draw some tricks from the bucket and follow the instructions.  The tricks were as follows:

LBC IC X15

Dying Cockroach IC X15

Box Cutters IC X5

Flutter Kicks IC X20

American Hammer ICX15

30 second Plank

25 Mericans OYO

10 Burpees OYO

Baby Arm Circles – Reverse – Cherry Pickers – Shoulder Press – IC X10 each

Carolina Dry docks IC X15

Squats IC X15

Mountain Climbers IC X15

Shoulder Taps IC X15

 


COT

Be safe on Halloween and enjoy the time with the kids


Moleskin

Guys did a great job today pushing through.  Had some good mumble chatter and random thoughts on the run.


News

The Count Double Respect Q this weekend 

Cleveland Launch on 11/17

Upcoming Qs

Vila on Monday