Run, Rabbit, Run

November 8, 2017 @ UNCW

13 PAX: Mr. Kotter, Heisenberg, LETC, Fat Back, Tiny Dancer, Blade, Hoveround, Sweater Vest, Busted Grill, Pony Express, Man Hands (From F3 Raleigh), Tank, Tenebaum

Q: Tenenbaum

Warm-up

  • 20 SSH IC
  • Stretch quads 10 count each leg
  • 20 Imperial Walkers IC
  • 15 Cotten Pickers IC
  • Hold position, bring palms to ground, hold for 10 count

The Thang

  • Mosey to track
  • Run, Rabbit, Run
    • Partner up.
    • Partner 1 (the Rabbit) takes off while Partner 2 does 10 Merkins.
    • Partner 2 catches up with Rabbit. Both do 10 LBC’s.
    • Partner 2 then becomes the Rabbit, and Partner 1 does 10 Merkins.
    • Repeat for a total of 10 switch-offs.
  • Tempo Runs
    • Run 1 lap and note time. That is your Race Pace.
    • Run 1 lap. You should be within 5 seconds, give or take, from your Race Pace time. Al Gores until all PAX arrive. Rest for 2 x 10 count.
    • Repeat for 3 more laps, making sure your stay within that Race Pace. Al Gores and rest after every lap.
    • Recovery mosey around the track after final rest.
  • Mary on track
    • 15 flutters IC
    • 15 Hello Dollys IC
    • 15 American Hammers IC
    • Plank 5 x 10 count
  • Mosey back to AO

COT/Moleskinz

  • Hoveround 2nd anniversary at F3 Cape Fear!
  • Battle Board & Big Board
  • Q’s needed! Consider signing up!
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