Swift Donkey | Roanoke, VA
PAX: Bundy, Dunphy, Herschel, Legz, Pipeline
Q: Pipeline
The rain saved the PAX from a Really Bad Workout which Pipeline will save for a later date. We audibled to the parking deck on Reserve to avoid hypothermia and enjoyed some quality time together. Bundy did his own workout–we saw him doing stairs and burpees and thought “Better him than us.”
Warmup: Run the ramps and straightaways from G to 5 and back down. Then hamstring, calf and quad stretches.
The Thang: Ramps. The PAX ran the ramps at various levels of effort with a recovery yog on a straightaway.
Round 1:
G to 1 at 50 percent effort.
1 to 2 at 75 percent effort.
2 to 3 at 100 percent effort.
3 to 4 at 75 percent effort.
4 to 5 at 100 percent effort.
Back to G.
Round 2:
G to 2 at 75 percent effort.
2 to 3 to 100 percent effort.
3 to 5 at 75 percent effort.
Back to G.
Round 3: Repeat round 1.
Stretches again and then COT and name-o-rama. Thankful for a dry place to workout.
Dunphy: “There’s no such thing as bad weather, just bad gear.” https://www.rei.com/product/155496/the-north-face-flight-futurelight-jacket-mens
An honor and a privilege!