The Fat Man Runeth

The Fat Man Runeth

It seemed a lot of guys figured they could ease into the week by attending a running workout led by a fat guy. But, if you know me, I like to ensure 2 things happen when I Q – 1) I do something that is unexpected, and 2) I do something that I hate. I theorized that everyone would expect me to play to my strength – shorter distance with more pain stations. Hence, I went the opposite direction and opting for high mileage with a few pain stations to keep us honest – giving us a record breaking 6 miles for Clydesdales like me, and a whopping 7 miles for some of the Gazelles!

Warmup

• Mosey around the Middle School and along the road to the Lawson entrance by Five Forks.
• Some quick stretching
• Active warmup down Five Forks
  • High knees to the 1st light
  • Jog to the 2nd light
  • Butt kicks to the 3rd light
  • Jog to the 4th light
  • B-skips to the stop sign

The Thang

1. Run to the end of Great Rd
   • 5 burpees at Pawpaw Ln
   • 5 burpees at cul-de-sac
   • Gazelles circle back for the 6
2. Run back down Pawpaw Ln / Right on Surveyor General / run to the end
   • 5 burpees at Pawpaw Ln
   • 5 burpees at Great Rd
   • 5 burpees at cul-de-sac
   • Gazelles circle back for the 6
3. Run down Surveyor General to Trading Path Ln
   • 2 burpees at every light on the right
   • Gazelles circle back for the 6 at Pawpaw / Pool / End
4. Recovery Mosey back down Five Forks / along frontage trail / down Brough Hall / Left on River Bank / End on Lawson Dr
5. Paula Abdul to the end of Lawson
   • Run to 1st stop sign / run back to start
   • Run to 2nd stop sign / run back to 1st
   • Run to 3rd stop sign / run back to 2nd
   • …..
6. Fast Mosey back to the start

Great push by everyone this morning! Thank you for allowing me to lead this morning. I love to joke and bust chops, but it is truly an honor to post along side you guys.

Announcements

• Pray for families impacted by this weekend’s shootings. Talk to your kids (age appropriate) as they have questions and concerns, even if they are not coming to you about them…
• Damascus looking for a few REAL MEN who will run the Ragnar (10/5-10/6) – DM for details.
• Boys and possible 2.0s can see Deadwood or Zin for the Atlanta Spartan.
• Swimmers looking to finalize his team for the Prostate Awareness 5k – 9/14 and it’s a Speed for Need event.
• Welcome to 4 FNGs (see the Flash BB for details as they all posted there).