A lot of solid options out there today so I was expecting a small crowd at Fury. Alpo let me know he was unavailable (probably teaching people how to public speak) but I knew I could count on Inspector (well maybe not as he no showed). Fortunately Pacer sent me an early morning text that he was on the way. I quickly modified my original plan when I realized it was just the two of us. Decided an extended run was warranted and we set off, the rest was stream of consciousness with a focus on abs.
The Thang:
4.3 mile run (7:30 pace)
Off Fury Road, left on laurel, right on grace, right on Cambridge, right on montague, right at walgreens, right on grace, right on laurel, back to dog park gazebo.
We did stop at Old CPW plant to perform:
50 Flutters (right leg only)
50 merkins
Gazebo work
50 Leg raises on picnic tables to ensure full range
50 calf raises
50 russian twists
50 air squats
50 Flutters on picnic tables
50 calf raises
50 LBCs
50 merkins
50 Leg raises on picnic tables
50 air squats
COT/BOM
- Solid work with Pacer. He tends to bring out the best in me.
- Prayers for Pacer’s mom
- Leg raises on picnic tables really put a hurting on you if done correctly
- Don’t forget Army Physical Fitness Test next Thursday at Shipyard