Harkening back to the early Happy Jack beatdowns and this QIC’s old soccer and college playing glory days, the PAX enjoyed some short/short/long high intensity running.
Number of Pax: 3
Pax Names: Bloodhound, Westside, C4 and Cody
Warm-O-Rama: Long one mile mosey from the Happy Jack launch to the tennis courts and then back around the loop the football field. Bloodhound and Westside are already loose from the pre-run, and so this QIC dispsenses with any stretches or warm-up.
The Thang: Starting from the football field corner post on the loop, near to Cody's pond, and running in the direction of Easy Mountain, one member of the PAX sprints to the next post and then back (the short/short), while the other two conduct the following exercises:
20 Carolina Dry Docks
20 Crunchy Frogs
20 Catalina Wine Mixers
20 Rosalita Wips
Upon returning from the sprint or elevated pace run (PAX was targeting 7-8 min run pace), which is over a quarter mile, the full PAX then jogs together past the next post and onto the following one (the long, so over a half mile), whereupon the 2nd member is tagged to conduct his short/short sprint, and the other two work the exercises. And so on, until time expires. For the final long run, at several stops along the way sets of 15 mercans were performed. YHC believes the PAX hit about 60 mercans this way, with four stops.
4 miles on the nose completed.
COT: Prayers for families and that we be sacrificial leaders for others.
Naked Man Moleskin: Bloodhound and Westside put in the miles this morning, first their pre-run and then with the Short/Short/Long, definitely got in a comprehensive beatdown. Incidentally, Rosalita Wips are tough, and at high count, Catalina Wine Mixers are brutal on the shoulders and core. A goodie indeed.