Braving the elements… AGAIN!
January 12, 2018
Payday Backblast: Rain Rain Go Away!
January 12, 2018

Running in the Rain, Speed at the Sails

  • When: 01/11/2018
  • Q: Co-Pay
  • Pax: Co-Pay, Pineapple

It was a rainy morning but the weather was warm, so Pineapple bravely joined me for a RAM style speed workout at the Sails.

Warm Up:

Leg swings: front and back, side to side 10 times each leg.  Cherry pickers 10 IC, Toy Soldiers 10 IC, Jumping Jacks 10 IC.

Warm up run from the sails, around the back alley and back to the Sails.

The Thang:

The workout was a Run And Move style workout focusing on quick splits (0.3 miles) and interval workouts in between.

Round 1: 0.3 mile loop (5k/10k pace), followed by 10 Burpees, 10 curls (1/2 way down to middle), 10 curls (middle to top) and 10 full on curls.

Round 2: 0.3 mile loop, 10 squat jumps, 10 scissors (abs), 10 leg lifts, 10 bridges

Round 3: 0.3 mile loop, 10 Star jumps, 10 tricep extensions, 10 kickbacks

Round 4: 0.3 mile loop, 10 JJ, 10 Peter Parkers, 10 knee to elbow plank, 10 hip dip plank

Round 5: 0.3 mile loop, 10 seal jacks, 10 military press, 10  side/front raises, 10 front rows

Round 6: 0.3 mile loop (YES!!! done), 10 Hammer curls, 10 narrow pushups, 10 wide pushups.  I had all intentions of doing another 10 burpees but we were out of breath!

Finished with 20 WWII , 15 LBCs, 15 leg raises and 20 sec plank.

Thankful for Pineapple being there because she definitely pushed me to get this done!  We truly are #bettertogether!

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