The BackBlast:
AO: ao_rock-n-root
Q: Bunsen
PAX: Monsanto, Scarecrow, Slum Lord, Matlock, Googan, Bunsen, 0
FNGs: 1 0
COUNT: 6
It sure has felt like October was anything but routine. Yet, we survived. YHC felt the pull back towards routine, however…so the mission remains! Rock n Root is focused on trail running, but more importantly, solid cardio work. Our core is starting to expand, too…we routinely hit 5,6 PAX (up from 2, 3 a short time ago). LET’S GO!!
Q: Bunsen
PAX: Monsanto, Scarecrow, Slum Lord, Matlock, Googan, Bunsen, 0
FNGs: 1 0
COUNT: 6
It sure has felt like October was anything but routine. Yet, we survived. YHC felt the pull back towards routine, however…so the mission remains! Rock n Root is focused on trail running, but more importantly, solid cardio work. Our core is starting to expand, too…we routinely hit 5,6 PAX (up from 2, 3 a short time ago). LET’S GO!!
WARMUP:
YHC decided to work in a small bit of structured stretching before hitting the trail:
Tin Man x 10IC
Quad stretch OYO L/R
Hamstring OYO L/R
THE THANG:
PAX headed off in the normal route, ready to conquer the foothills. YHC periodically stopped for the 6: holding plank, holding Al Gore, performing copperhead squats, copperhead merkins, OH claps, reg’lar-ass merkins.
All said, PAX who ran chewed through 4 miles and came out the back end more rock star like!
MARY:
Stretch OYO.
ANNOUNCEMENTS:
Read Meditations
11/21 FoRuck launching from Swanson (Roland Moore Park) at 7PM. Open to Public…not F3 only, not men only!
11/12 – 2nd F lunch
11/7 Bond-vember…check Slack for details!
COT:
Had to be there…