This morning was a great running Q… Tiny Tat got over 5 miles and Honey Pot and NesQuik got just shy of 4 miles.  This Q took the shape of suicide runs using the back perimeter road.

We started at the gate that leads to the baseball fields and I had 5 stations posted at light posts with exercises.  There were 5 stations and three rounds. We began by running to station 1, did the exercise listed there for round 1 and ran back to the start.  Then we ran to station 2 did the exercises and ran back to the start and so on.  Once we reached station 5, we did the exercises and then ran on around the loop, back past the flag to the start, creating one big loop.  We did this for three rounds.

Here are the exercises:

Station 1: Round 1  – 10 Burpees; Round 2 – 20 Jump Squats (some know this as Bobby Hurley’s) touching the ground; Round 3 – 30 Mountain Climbers.

Station 2: Round 1  – 10 Hand Release Merkins; Round 2 – 20 Merkins; Round 3 – 30 Nipple Scraping Merkins aka Inclined Merkins.

Station 3: Round 1  – 10 Carolina Dry Docks; Round 2 – 20 Overhead Claps (starting with hands at your side – hit your sides at the bottom and clap overhead); Round 3 – 30 Air Presses.

Station 4: Round 1  – 10 LBCs; Round 2 – 20 Gas Pushers; Round 3 – 30 Flutter Kicks.

Station 5: Round 1  – 10 Bonnie Blairs; Round 2 – 20 Lunges (10 each leg); Round 3 – 30 Squats.

We finished right at 6:15 am.  There was coffeteria and good conversation.