A Ptoss Run is one complete session of Ptossing.
All ptoss runs are preceded by a warmup. A ptoss run is nothing more than a random run outdoors at varying paces with bodyweight exercises mixed in, where movement is constant throughout. The exercises included in a ptoss run could be predetermined (ptasks) or at random (freestyling) or a combination of both. The ptoss run is complete when all ptasks are fulfilled or, in the case of freestyling, when a certain time limit or distance has been fulfilled. A ptoss run concludes with a cooldown, followed by either static stretching or PNF.
Example Ptoss Run
A more experienced ptosser (one who could easily implement/incorporate exercises on the fly when an opportunity presented iteself) would begin with a warmup, and embarks on the ptoss run. The ptosser varies paces between moderate, moderate-vigorous, and sprinting throughout the duration of the entire ptoss run, making every effort to keep moving at a decent pace (sometimes a ptosser will seek to keep their heart rate elevated to a certain level). The ptosser will integrate bodyweight exercises into the run whenever a prime opportunity presents itself. Experienced ptossers will use more full-body and plyometric exercises, or they will complete standard bodyweight exercises in rapid succession to keep the heart rate going.
The ptosser will usually begin with a "predesignated list" of tasks (these are referred to as ptasks) that are required for completion (see samples), and will include "freestyle techniques" into the ptoss run whenever possible. In addition to predetermined ptasks, one might also have to contend with a kink, which is a random parameter that is thrown into a run. An example of a kink might be a bird, so that every time a ptosser spotted a bird they would have to sprint or run as fast as they could maintain until they saw another bird. Another example might be that one must drop and perform 10 burpees upon sight of a taxicab. The kink itself could be anything; the default response to a kink is sprinting unless otherwise stated, and they are entirely optional.
Some ptossers track and record the time it takes to complete all ptasks, while others include specific predetermined distances as well.
Sample Ptoss Runs
It is recommended that ptossers start out with a predesignated "plan" for any ptoss run, as it takes time to develop a "freestyle" technique, where one can implement new exercise ideas as opportunities present themselves. Below is an example of a predesigned ptoss run.
-100 distance burpees
Cooldown, then PNF stretch
"Glasgow Smile" would be performed as written, beginning with a warmup. Following the warmup one would do the ptoss run, making sure to incorporate each of those exercises into the run at some point, broken up into whatever chunks as necessary. When one has completed the requirements, a cooldown is performed, then PNF stretching. A kink is simply a random parameter thrown into the ptoss run to enhance the experience and increase the intensity. In this instance, the color red is the kink, which would mean any time the ptosser saw the color red on the run, he would sprint or run at the fastest pace he could maintain until he saw the color red again. A kink can be just about anything.
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