Off the IR and Rollin’

Off the IR and Rollin’

E ala ‘oe!! e holo ana nā kānaka

Amazing what happens when your body decides it’s time for you take it easy for 6 weeks… the last Q I had was Sparta and at the time, I started the BB with..

“Sparta has to be one of the easiest AOs to Q of all the ones YHC has been given the opportunity to lead. The rules are easy.. WAKE UP!! Go run as hard as you can and add in some quick exercises along the way to ensure the PAX is staying together and/or catching your breath.”

Boy was I wrong… sure the Waking up part and run hard thing is right… but the easiest AO to Q….only if you can breathe.. and after 6 weeks on the F3 I.R. that breathing part was more than a challenge… it was more like survival and I was just glad I had 8 other Spartans out there this morning to help push each other along… Literally.

Today’s Spartan beat down was a Speed For Need intro for many of the PAX

YHC brought 2 racing chairs to the AO this morning for good reason.

1) I need to train up all the F3 Area 51 pax I can as the Regional Q for Speed For Need.

2) They are a really good coupon for a leg burn out

3) YHC knew I was going to be sucking wind hard today and needed a good wienke that could challenge the most fit Spartan but keep the PAX together.

Quick disclaimer and quick safety lesson regarding the running strap and breaks and off we roll. These chairs look extremely easy to utilize when running next to them… but once you place a grown man in the chair to train with and step up to drive, it becomes a seriously taxing coupon.  The plan for today was to cover 4.5 miles and allow every pax member a chance at some interval training with hill resistance while pushing the team’s chair.

The Thang:

Start AO: Sparta Launch

1. Turn left onto South Trade Street
2. Turn right into 4 mile trail
   1. Stop at Baseball field
      1. 1^st Exercise bench step ups 20 each leg
   2. Load up the 1^st riders and mosey to the 1^st bridge
      1. 2^nd exercise Low Slow Squat (I.C.)
   3. Switch rider and Driver and mosey to Squirrel Lake park
      1. 3^rd exercise Peg leg squats OYO 20 each leg
   4. Switch rider and Driver and mosey to 2^nd bridge
      1. 4^th exercise Bulgarian leg lifts
   5. Switch rider and Driver and AYG full sprint across the bridge and back
      1. 5^th exercise… catch your breath LBCs
   6. Switch rider and Driver and mosey to Squirrel Lake park
      1. 6^th exercise hand release merkins 20 (OYO)
   7. Switch rider and Driver and mosey to baseball fields
      1. 7^th exercise Bench dips 20 (OYO)
      2. 8^th exercise Derkins 20 (OYO)
   8. Switch rider and Driver and mosey to AO to join in with Peak 51 for some Mary

MoleSkin:

It’s great to be back out in the Gloom with you guys. I knew it was going to be rough off the start as I got back to it.. But had no idea how quickly you lose your cardio conditioning. Lots of new pax out this morning too that made my heart very happy to see Sparta growing like it is. Maybe I need to take more time off and see if the pax keep on multiplying. I would like to call out whoever was killing it today out front… but since I was in the way back 6 most of the morning I will just say great job to all 8 of you guys.

We have a great Q line up shaping up for the remainder of October and November. So if you are looking to continually get better and challenge yourself with a different type of A.M. beat down, come on out and find out why we call this AO SPARTA.

Announcements:

• F3 Dads at Kinetic Heights – see #F3Dads channel on Slack
• Crane Relay, 10/26
• Let Them Soar, 5K 11/10/18: https://letthemsoar5k.racesonline.com/
• Speed For Need: Lots of races between now and the end of the year. Let them Soar is in Down Town Matthews and covers most of the same ground as Peak 51 pre runs and Sparta beat downs. No reason to not sign up

SYITG!!

Respectfully,

Gypsy