-
The Levy on 6/22/2021
PAX: Spaulding, Stark, Doubtfire, Flubber, Fossil, Jennay, Coconut (Q)
Opening: Mission & Core Principles
Run from the Levy W on 5th st to end. N on Mulberry to end, E on river to the wall. ~1mi warmup
Brief cadence at the flagpole–SSH and Imperial Walker
At the wall, make use of the ramp and stairs to do sets of 6 laps–up the ramp, across the promenade, down the stairs. On the ramp, change up each lap:
High-knee skip
run
Backwards
run
Imperial Walk
run
During set 1, crossing the promenade via karaoke, Set 2–heel walk, Set 3-duck walk.Warm down run back to the levy. Total ~4 mi.
Cadence–american hammers (25)
COT (Doubtfire 6)
Beautiful morning to shake out some kinks, and make some new ones. (the Q’s quads were sore already from Bourbon’s Saturday beatdown, and got worse after the heel walk and duck walk!)
Comments