Track Day at Joust
The plan for this morning came to me after watching several of my 2.0’s middle school track meets. The kids were only allowed to participate in 3 events, so figured it would be a great idea for the Joust Pax to complet all of the track events w/30-60 seconds of plank as the rest/recovery. It was marvelous. After a disclaimer was issued, Kirk arrived from the Run In, and Gummy finished tying his shoes away we went. here is what went down under clear skies.
Warm up jog down to track – circle up for warm up (no SSH’s because we know Gummy doesn’t do them)
Iwx20
Merkins x20
Squatx15
Close grip merkin x15
1 lap warm up
W Regular, butt kicker, high knees and a little lunge walk back to start
Track work done at or near 5k pace
100 meters – regular plank
200 meters – elbow plank
400 meters – left arm high right arm high
800 meters – plank 6 inches (walk the curve to recover)
1600 meters -Plankarama
Partner up for upper body circuit at top of bleachers
P1 runs down stairs around bleacher and back up
P2 merkins flapjack
Rd 2 decline merkins
Rd 3 incline merkins
Rd 4 dips
Core circuit
P1 20 hanging knee raises
P2 lbc flapjack
Rd2 flutter
Run back to launch point for Freddie Mercury x20 IC. That was a wrap.
Announcements –
F3Dads starts this Saturday at Beatty Park –
Speed for need 4 miler on July 4th
Moleskin: Spending a good bit of time on the track this morning probably wasn’t what most wanted to do on Fun Friday, but you could tell Chinmusic was all over it. His quest for sub 5min miler is in full swing and a little track work certainly couldn’t hurt. He was flying on each of the distances. Great to meet Seaworld and Beaker, strong work by both. Hope everyone had a good time out there and thank you for letting me lead. Happy Early 30th bday to the site Q Yeti – and thank you for letting me lead. Till next time,
Fletch
Fletch author
30% of the PAX wore tank tops this morning. Strong.
Also 30% bald guys. They made me feel like I had a lot of hair.
Smokey’s hat came off on the 800, I think. Then he carried it around from place to place for the rest of the workout.
Sanka has terrible IW form.
I went from 4th to 8th quickly on the last lap of the 1600. The young guys were just messing with me.
Kirk used the “I ran in” excuse along with a looming dump to avoid pretty much the whole workout.
30% of the pax also need to wear hi-viz Area 51 shirts.
Final day to order (June 4), so get yours now, as this may be our last chance.
Neon reflective shirts – https://f3.mudgear.com/collections/active-preorders/products/f3-area-51-reflective-shirt-pre-order
Traditional black shirts – https://f3.mudgear.com/collections/nc-clt-south-area51/products/f3c-a51
About the author