Small but strong group this morning.  With the BRR a few weeks away some extra running was in order.

The Thang:

Run to Tracklot

COP – SSH 30X, Squats 20x, Imperial Walkers 20x, Merkins 12x, Knee Ups 20x

Run to Hill on Way to Randolph

Squats – 20x, Lung Walk up hill, 10 burpees

Run to Concrete Circles

Dips/Declines, 10 x each, rinse/repeat

Mosey to Randolph Track (Best I can Remember)

Merkins 10X, LBC 10x, Run 400

Wide Arms 10x, Dolly 10x, Run 400

Diamonds 10x, Obliques 10x, Run 400

Carolina Dry Docks, Heels to Heaven 10x, Run 400

Stagger Right/Stagger Left 10x, Rosalita 10x, Run 400

Merkins 10x, Bicycle 10x, Run 400

Run Back to Randolph Hill

Squats 20x, Indian Run back to Cul-de-sac, Mhktar N’ Diaye 10x

Mosey to Wall for People’s Chair

Mosey to Jungle Gym

Pull Ups 8x, rinse/repeat

Mosey to Tracklot for Mary

Naked Moleskin:

• Some extra running was in order this morning. We covered almost 4 miles with plenty pushorama in between. Shout out to Cracker and Diane for getting it done with the unexpected mileage.
• The 400 repeats were…a’hem…quite popular with the PAX.  Road Runner and PC set the pace – strong showing, fellas. I was shooting for six rounds, and we got’em in the bag.  However, the last circuit was a bit dicey – YHC needed to work hard to keep beer #4 from the previous night in the tank.  Fortunately, all was well.
• Not sure about the rest of the PAX, but I was pretty smoked in the end. More to come on Saturdays in Cotswold.
• If you haven’t already, sign up for the Spartan Beast and/or Spartan Sprint by the end of the month.

D’oh