23 came for a Chedddar workout, they got all they could handle
COP
SSH – 10 In cadence (IC)
Windmill – 10 IC
Mountain Climbers – 10 IC
Merkins – 10 IC
Thang
Head to the muderhorn
Partner up
Stop by the neighborhood (Rosebriar Ln) with the circle and each partner splits and on meeting 10 hand slap merkins – run again , meet total 3 times
We did a few burpees after
Stone pile
Jack webbs – Curls and Arm raises will count 5
Jack Webb – Merkins and Curls to count 5
Parking lot by the jungle gym
Partner up – wheelbarrow whole parking lot and back
Partner up – same parking lot
One partner 10 pullups, to merkins other 20 step ups flapjack 3 times
Indian run towards the bottom of the hill
Murderhorn start:
Backward run up murderhorn with 10 merkins on each street light. Billygoat only runs forward to watch for traffic and safety.
Behind Regal Cinemas
Once Backward and once Forward Run up the hill – 5 burpees on top.
Back to base
With some mary
Of special note (The real American Hammer – you turn your torso 90 degrees and your hands tap the ground)
Moleskin
Transporter for pretty anxious to get started but YHC had to hold him till the clock struck 5:30. Pretty solid group. YHC accent was in full affect. Some thought YHC called out Markettimer , when I indeed called Mountain Climbers. All gave a solid effort. Just awesome to see Epsilon really pushing it there. Doc McStuffins was killing it today for sure. Thanks Goonie and Transporter on some called Mary. Mary K still thinks he is 39 on COT. Also nice to see Ickey Shuffle after a long time, hope you enjoyed it brother.
Appreciate Transporter for the prayer.
Appreciate the chance to lead at this awesome AO. Thanks Billy Goat and Mary K
Announcements
Here’s the link to paypal the $: http://paypal.me/f3sob.
Signup
https://m.signupgenius.com/#!/showRSVPSignUp/30e0e4da5ae2fa7fa7-pool
The Journeyman AO Challenge Google Doc
10 showed up for a Cheddar special …
COP
SSH – 10 In cadence (IC)
Windmill – 10 IC
Mountain Climbers – 10 IC
Moroccan Night Club (I think) – 10 front and 10 back
Thang
Cheddar Shreddar was the plan I went with it…
Horizontal Plank walk with Merkins
Between parking lines 1 through 10
Partner up Wheel Barrow up one part of the deck
PLANKERS DELIGHT
Partnerup – One bear crawl one ramp other does LBC. One more time – Flutter
We did some crazy stuff, running down an escalator
Also a backward bear crawl up the stairs. (some justed in the
Mary
Moleskin:
This was a chatty group. A good number of about 10. Nice to see Goldberg from SC make it here. The lady at the Ballantyne Village shop thought we were insane group of 10 waving at her at 6:30am in the morning and going down an escalator when it is in the up motion. Also Tag Along and a few other pax did use the escalator up while we were trying to bear crawl up the stairs. Also was nice to see Wild Turkey doing the Moroccan Night Club dance- that was fun!!
Thank you F3 and all the pax
Its been a great 4 years. F3 has helped me mature (still a long way to go but getting there). I have got the confidence and leadership opportunities and loved it. I dont get them often in other walks of life, so truly appreciate it. Got the support to push harder and push the limits. Fellowship to know I have a friend to talk to. Also events like the Pool party benefiting the community. A lot going on and its FREE! If you didn’t know Cheddar is cheap. But looking to get more $ to donate and still be my cheap self! Transporter will can sure attest to this!
I expect a child and have no idea how it will be, but sure know that I can get some advice from my F3 brothers on this special time. It is really a comfortable spot I can reach and trust my F3 brothers where I can jump into a 15 foot muddy pool without knowing how to swim and know my F3 brothers got my back! (Savage Race 2017 with Commish, Gator Bait, Lefty and Chopper)
Also had the opportunity to lead a team at the BRR 2017. Also i’m not worried if im left waiting for my van , mistakes happens, I have grown to forgive all. Afterall you all know im the last to reach a workout. Special mention to Madam Tussaud , trusting me on his team
As Mr Bean said “… come post at F3 , it will change your life” . Also not to mention his horrible Indian accent. He needs help!
Announcements
Here’s the link to paypal the $: http://paypal.me/f3sob.
Signup
https://m.signupgenius.com/#!/showRSVPSignUp/30e0e4da5ae2fa7fa7-pool
The Journeyman AO Challenge Google Doc
YHC was a few minutes earlier than normal for the Q, but already a few cars in the parking lot. They continued rolling in with Scabby walking up up with 4 seconds to spare. The Anvil numbers of course have been increasing with the weather, but some different faces as well. The single digit winter numbers are pretty consistently in the upper teens with 18 on the day. With last week’s 100% humidity gone, a quick disclaimer was given and off we went.
COP
Mosey around and down the parking lot in front of the rock pile.
IW x 10
LSS x 10
MC x 10
Merkin x 10
Diamond Merkin x 10
Wide Merkin x 10
The Thang:
Starting at the rock pile, YHC tried to explain the concept of running three triple nickels in succession to get us to the 51 entrance. But when the inventor of the triple nickel is standing beside you and confused, thinking that might be on me. But after things got going, the PAX all picked it up quickly.
TN #1 – 5 Romanian dead lifts at the rock pile, 5 pull ups at the playground, 5 times through
TN #2 – 5 derkins on the swings at the playground, 5 split squats (each leg) at the hot box, 5 times through
TN #3 – 5 step-ups (each leg) at the hot box, 5 burpees at the entrance, 5 times through
Plank work at the hot box while we wait on the six
Peoples chair on the hot box. Air Press x 25.
Mosey back to the rock pile and grab a lifting rock.
Overhead Press x 20
Curls x 20
Repeat both x 15
Mosey back to launch for some Mary:
LBC x 20
Freddy Mercury x 20
American Hammer x 15
Heels to Heaven x 15
Rosalita x 15
Announcements
Pool Party benefit for the Sandbox, 7:30 Friday at Lawson Pool in Waxhaw
Q spots open for Anvil, send McGee a passenger pigeon
Continued prayers for Bout Time, Jennings and family at St. Jude and for Utah and his dad.
YHC with the take-out prayer
Moleskin:
Great group out today. Not so much mumblechatter, but more like legit conversations happening all around me all morning, it was weird. Like everyone catching up at a family reunion with some exercises worked in. Glad to have BOG, Beefeater and Abba back after some time away. Thankfully someone at least made fun of my rotating squats so YHC didn’t feel too neglected. Purell, Rachael and McGee pushed the pace this morning. Scabby, Brilleaux, Mermaid, Abba, Hammer and Snuka weren’t far behind, although no one was. Snuka mentioned some sort of leg pain, but I was too busy trying to figure out how a 56 year old machine feels pain. The Triple Nickels took about 30 minutes, a little longer than expected but put the wheelbarrow and partner carries on hold. But great work by all today, everyone pushed hard and stayed with the group. It was an honor to lead today and thanks to the Sign-up Genius for the opportunity.
Noodling is fishing for catfish using one’s bare hands, and is practiced primarily in the southern United States. The noodler places their hand inside a discovered catfish hole. Many other names are used in different regions for the same activity.
The term noodling, although today used primarily towards the capture of flathead catfish, can and has been applied to all hand fishing methods, regardless of the method or species of fish sought. Where the name noodling originated is not actually known, but the name is not at all illustrative of the dangerous craft.[1] Noodling as a term has also been applied to various unconventional methods of fishing, such as any which do not use bait, rod and reel, speargun, etc., but this usage is much less common.
Due to concerns over the safety of noodlers and sustainability of fish populations, the technique is illegal in some states where it was once traditionally practiced. As of 2002, it was legal in some form in twelve states, sometimes with restrictions on the species or sizes of fish, and on the specific methods that may be employed: Alabama, Arkansas, Georgia, Illinois, Kansas, Kentucky, Louisiana,[2] Maryland,[3] Mississippi, North Carolina, Oklahoma, South Carolina, Tennessee, and Wisconsin.[4] It has since been legalized in Texas.[5]
So the above is from Wikipedia…unsubstantiated or unverified of course. Good news is noodling is still legal in North Carolina. A couple of things that took place this morning, however, should be illegal..but we’ll get to that in a minute.
9 not so grumpy men mustered for the first ever June edition of The Fishing Hole. 6 Respects, 1 that is perilously close, and 2 young’uns. Quick disclaimer for the veteran pax, and off we went.
The Thang & Ye Olde Moleskine:
Note: All exercises called were to 13 IC or OYO, except for the Moroccan Night Club
Jog over to Tartarus, enter at middle stairway
Escalating COP:
Up one ramp – H-R merkins, Slow Squat, Slow Flutter (Chopper tried to give this one an unsavory name…nothin’ doing)
Up next ramp – CDD’s, Standing Lunges (Q fail on the cadence count, but righted the ship eventually on the restart), Freddy Mercury’s
Up next ramp – 6-count burpees
Down the stairs to the ground level, and over to the wall for the following:
Peoples chair w/overhead press and Frankenstein’s
Walthar N’Djayie’s – 2 sets (Frehley nearly had to activate his dental plan on these)
Donkey Kicks – 2 sets
Jog to the benches near the main entrance to the school for the following:
Double squat step up’s – 2 sets
Shoulder Tappers – 1 set
Dancing Chilcutts – 1 set
Mosey over to the walled shrine to the Sisters of Mercy for the following:
(Note: Shoe asked the pax to look for the Hubbard family brick that helped pave the shrine…alas, we did not find it)
Incline Wall Walkers Left with 3 wide arm merkins in between each of the 4 walls. Repeato but 2nd time to the right.
Seal Jacks
Jog back to launch lot for 10 1/2 MoM
Dolly’s
Morrocan Night Club x 45 IC (ask someone who was there; these came courtesy of our NoCoTope brothers, namely Swing State). Why 45? YHC’s age and my 2nd favorite number, after 13 obviously.
High Flutters
American Hammers
Protractor – each pax called a degree, and we held for a 13 count…of course.
Chopper and Frehley’s exploits during the Mary session were reminiscent of the campfire scene in blazing saddles….sweet mercy! We actually moved the circle about 10-12 feet, but unfortunately Frehley moved as well.
COT w/takeout prayer by Snowflake (Snowflake was going for the Teacher’s Pet award today calling out 13 degrees in the protractor…appreciate it brother). Strong work by all the pax. YHC keeps hoping for his first ever War Baby status in 6+ years of F3….but the last two times at The Fishing Hole, 43 year-old Cadillac steals that title from me! Chopper was WD, by the way.
Not really any announcements but more importantly – continue to pray for Jennings Palmer (Bout Time’s 3 year-old son fighting cancer) and for Kevin O’Donnell (Utah’s father/Hightower’s grandfather) who is in hospice care.
One other thing: Don’t think I’ve ever put this in writing but 2 reasons why I often choose 13 for the count when I’m on Q. #1: My mom’s birthday was the 13th of April. Long story but God used her life & death at age 54 to rescue me. I’d love to share more about this if anyone’s interested. And #2: Most of you know I am a follower of Christ. In my Twitter “bio” – I describe it as a “follower of the Way”. “The Way” was how the early followers (meaning right after Jesus’ death/resurrection/ascension) were referred to. The 13 significance here is that I feel that anyone after “The Twelve” (meaning the original 12 disciples) is “next” if you will. Next in the sense of continuing to share the good news. Sharing the hope.
Who said that the Dromedary crew weren’t runners because today they were.
Warm Up – run one lap around the large parking lot then 49 side shuttle hops, some low-slow squats, mountain climbers, merkins and potato pickers. Then mosey halfway around the parking lot for some good old fashion Navy Boot Camp 8 Count Body Builders and the whining already started as this exercise forces form over speed. Then another half lap to the starting point. Huffing and puffing was already heard.
Then we moved to the main course. The Serpentine of Doom and Crazy Eights. Serpentine of Doom was 1 burpee then running up the parking lot to the other end for 2 burpees. Circle around and come back for 3 burpees. Then across again (the long way) for 4 burpees. Back and forth until 9 burpees were done and then do in reverse order to pick up the six which was only about half way done.
Then we moved to the Crazy Eights which is effectively making an 8 pattern across and around the parking lot with the person who gets to the side or corner first picking an exercise to do 8 of and then everyone else follows suit. Of course we had the usually show offs up front leading the way.
Then we did a zombie lunge walk to get back to the start. Followed by some plank walking, bear crawling and crab walking that finished us up, well those that were still exercising at that time.
Moleskin: It might have been a bit more running than most of the crew was up for, but it was a no so humid morning so we might as well use it for some leg and lung work. About 2.7 miles in all and we never left the main parking lot. The mapping look likes a waffle iron as Bratwurst says. Or for those of us who remember the Goonie’s Movie soundtrak on MTV (when MTV played music) Cindy Laupers Hair.
The countdown timer on my watch tells me that we are a little more than 3 months and 2 days away from the start of the Blue Ridge Relay (BRR) – one of the premier Team events that F3 PAX participate in. Yes, the BRR may first draw PAX that consider themselves “runners”, but the draw of a Team event performed in an individual manner (each PAX runs at least 3 times over the course of 24+ hours) has turned many PAX sitting on that #notarunner fence into training and participating into a very memorable weekend for all of those involved.
It’s time to bring back a bit of the Structured Training at Pursuit from Tuck’s original Threshold training (click that for background info), but we’re going to implement a bit differently this time. Because we have the luxury of time, we’ll keep a similar format, but we’ll just put a week of a “free run” in between to allow folks to jump in and still enjoy it.
That means this is the tentative plan:
| Week 1 | 6/7/18 |
6 x 4 min with 2 min recovery
|
| Week 2 | 6/21/18 |
6 x 5 min with 2 min recovery
|
| Week 3 | 7/5/18 |
6 x 6 min with 2 min recovery
|
| Week 4 | 7/19/18 |
1 / 2 / 3 / 4 / 5 / 6 / 5 / 4 / 3 / 2 / 1 min ladder with 1min recovery
|
| Week 5 | 8/2/18 |
3 x 10 min with 3 min recovery
|
| Week 6 | 8/16/18 |
3 x 12 min with 3 min recovery
|
| Week 7 | 8/30/18*
*Week before BRR |
2 x 20 min with 4 min recovery
|
Again, if you need to know more about Threshold Training and how it builds endurance, read Tuck’s write-up here at: https://f3southcharlotte.com/2018/02/27/preblast-in-pursuit-of-a-lower-lactate-threshold/
Actually, that subject line is true, at least as it pertains to the world of F3. Anyway, 7 descended upon the venerable Scout Hut at Matthews United Methodist Church for this week’s edition of Gumby.
It’s been a while since YHC Q’d at Gumby, so, out came the special Gumby t-shirt and a special playlist — the shortest in the history of Gumby in terms of number of songs: 5.
More on that later. Let’s actually get down to it.
*hit play*
DEVO
No specific Bible verse this week, but, YHC took an excerpt from a John MacArthur study guide on a study of the life of Solomon (1 Kings, Proverbs and Ecclesiastes) for this week’s devo. In short — much like a pro athlete has to devote himself or herself to constant practice, so must we have the devotion to seek wisdom.
Asking for wisdom, as Solomon did, is the start, but, we must be anchored in the source of wisdom — the Word of God — and actively remain there.
THANG
Corpse pose — stretch out, arms up, move feet and hands.
Knees up, windshield wipers.
Knees up, bridge. Try and bind your hands underneath your hips.
Move to Table Top
Cat/Cow
Bird dog — left arm out, right leg back, flapjack
Odell Beckham, moving legs out to fire hydrant, then rotating knees in a circle clockwise, then counterclockwise. Flapjack.
Child’s pose — arms out, to the right, back to center, to the left, back to center.
Sit up, sit back on the balls of your feet for a plantar stretch.
1 Sun Salutation — Stretch up, forward fold, halfway lift, forward fold, plank, Chattanooga, up dog, down dog, halfway lift, forward fold, stretch ip.
Grab a strap/rope
On your back, wrap the strap around your right foot and bring leg straight up, holding it (replicating the partner stretch from Brew’s Q last week). Hold for approximately 1 minute.
Relax.
Leg back up, then out to the side. Hold for approximately 1 minute.
Relax. Flapjack.
On your feet, 1 Sun Salutation OYO
Move into Chair. Arms up, then out. Lean forward with right arm extended in front and left leg behind in Dancer. Back to chair, arms out, then up.
1 SS OYO, then repeato with dancer on the other side.
1 SS OYO
Move into Tree. Right foot up, then left foot up.
1 SS OYO
Kick back right foot into Warrior 1, then Warrior 2, then Peaceful Warrior, back to Warrior 2.
Turn and face the wall, into Star, lower down to the mat, stretch in the middle, then right, the left.
Back into Star, then Warrior 2, Warrior 1, then a SS OYO.
Repeato/Flapjack, this time with Star, go down, do a pair of triangle stretches, leaving the left hand on the mat and rotating up with the right hand, then flapjacking.
While we’re down here, let’s get in one of YHC’s favorite stretches, the Ninja. Rotate the right foot up, then sit back on the left foot. Flapjack, the come up into star, and finish out the Warrior set.
1 SS OYO
Grab the strap, back on your back. Round two of strapped leg stretching, this time holding for 45 seconds and only doing the leg straight back. Pay attention to how the stretch (and your capability to do it) changes after being active.
Flip over into Down Dog, right leg back, swing through for Pigeon. Suffer a bit, unwind, back to Down Dog, then flapjack/repeato.
Down dog. Corpse. Revisit devo.
*music ends*
15 seconds of silence, then, the timer goes off. That’s a wrap.
–30–
ANNOUNCEMENTS
F3 Dads, Saturdays at 9AM at Col. Francis Beatty park, on the softball fields.
SKIN
As usual, I had my overly complicated setup going — I had my iPad running the music, and a timer, since the Scout Hut clock is behind the Q in the typical Gumby setup. I read the devo from my phone.
I was also running the music through my M’s nice DOSS Box speaker — this did not go unnoticed by Arena, who openly pined for the days where I would bring in my keychain speaker (which famously has no low end) which usually hangs in my bathroom. And given what Arena called said speaker, “hang” is incredibly appropriate here.
So, here are the five songs:
As you can tell, the songs were selected for length and/or the existence of a famous coda. The playlist clocked in at just under 45 minutes.
Given the move from classic rock to old-school hip-hop, the overall length of “Rapper’s Delight” I think was noticed more than the others. But, I knew when I started the endeavor that I wanted it in there. If I’m in a mood, and prompted, I can pull off the entire 14-minute rap with no cheats. It’s on my special skills resume.
There were also a few laughs because my voice is still in recovery after a concert in Greensboro on Sunday night. Well, lots of in-car conversation driving to and from Greensboro with friends, then a lot of off-key accompaniment at the show. Given that Gumby does require the most guidance of any F3 workout, I knew it would be rough. It gave me a few flashbacks to middle school, for sure.
As far as the workout itself goes — I tried to liven things up with the shout-out to Strange Brew’s mobility stuff from last week. Hope it was well received.
T-claps to Arena and Grave Dancer for pre-running. I would have joined in, except, well, I was feeling lazy and just didn’t want to do it. #BRRReady(?)
As always, it’s fun to Q Gumby– praise be to Swiss Miss and Tweetsie (currently sipping Mimosas at The Cove on some sort of “work retreat”) for the opportunity to lead and for their continued leadership of such a great (and essential) site.
Alright, signing off, as my hands are now comfortably numb after all of that typing.
With cones everywhere and parking spaces scarce, 23 gathered in the Latin parking lot for another rendition of #F3HawksNest. After a mediocre disclaimer and the notation that we had two sandbags to move around this morning, we moved out. There were no excavators or construction fences up during the Saturday scouting mission around the vast campus. With the planned path blocked, Hops came through big time, helping YHC navigate to South Campus. The #F3HawksNest pax forgave him for getting lost a couple of weeks ago.
The Thang
Once we found our way, we carried the sandbags to midfield of the turf field for COP…
We grabbed the bags and moved to the baseball field, where we lined up on outfield grass at the infield dirt. We ran to the warning track, completed the called exercise, ran back and completed the called exercise. We did this for 5 rounds…
After that, we moved with the bags to the Latin Hotbox for two rounds of bench work…
After some planking, we carried the bags down the gravel road to the softball field and around the back side of Lake Latin. The gravel road dumped us out on South Campus Drive by the turf field where we began. We broke up into two groups and performed the exercises we did on the baseball field while one guy ran to midfield and one guy held the sandbag over his head. We did this until all had run and held the bag. Then we ran 4 full field sprints.
Then we headed back to the launch point with the bags where we circled up for some Mary…
COT with the #F3FastTwitch guys.
Moleskine
The 14 guys that ran FT at 0515 got all the available spaces. So the HN guys had to park everywhere…along the road, in the fire lane and Gummy even when around front…luckily, because he found Nemo there. Schools out and the projects have begun…cones, excavators and fences were there to help keep us safe.
The Latin campus is vast. We covered some ground and still only got to about “25% of their fields”, per Horsehead. We got 2.4 miles, most of them just moving to the other side of campus. Pretty sure Mermaid already scoped out his fishing spot on the back side of Lake Latin.
Solid group of guys out there today. It is tough to Q when you have Busch, Gummy and Spackler at the same AO. How do you plan a workout that remotely challenges Busch without having Gummy and Spackler refusenik the whole thing? You don’t. But hopefully most got a good workout. Thanks for letting me lead.
Champagne loves the sandbags.
Announcements
Being the only pre-runner today, YHC was the one guy that was in full sweat prior to the 530 launch time. Not gonna lie, solo pre-runs can be a little lonely. Many wandering thoughts flowed through my head, like “what am I doing?,” “Is this where I thought I’d be at 40?”, “why in the world did I accept the challenge to run a sub-5:00 mile?,” and lastly, “Wow! This new Black Diamond headlamp is incredible. What design modifications could be done to make it better?”
Having reached none of the answers to those questions, YHC gave the disclaimer at 530. Seeing no FNG’s, it was short and sweet. One face that I did get excited to see was Simba – welcome back out! Skunkworks has missed seeing you.
After COP (SSH x 15, IW x 15, LSS x 10, Merkins x 10, MCs x 10, Burpees x 5), the 12 PAX members moseyed across the street to the Lower School lot. Instructions were given to get a partner and the workout began…
THE THANG:
P1 runs parking lot, up around the median and returns while P2 does called exercise. Then flapjack for each exercise in each round.
Round 1: Overhead Press, Right arm clean & press, Left arm clean & press
Round 2: Upright Rows, Right arm Snatch, Left arm Snatch
Round 3: Triceps Press, Right arm lawn mower pulls, Left arm lawnmower pulls
Mosey to base of hill in the main parking lot area
P1 runs the hill while P2 does the called exercise.
Round 1: Squats (x2), Good Mornings (x2)
Round 2: Lunges – right (x2), Lunges – left (x2)
Round 3: P1 runs the hill with KBs while P2 does Freddie Mercury (x2)
Mosey back to launch. 10 Regular Merkins, 10 Wide-Arm Merkins, 10 Diamond Merkins. Mary until the end, and DONE.
MOLESKIN:
Great break from the oppressive humidity that we’ve come to know as “home” for the summer months. Guys really were strong performers today as the group pretty much stayed in sync throughout. I always enjoy seeing Smokey fly by me while running! He inspires me to be in that great of shape when I’m on the verge of “Respect”!! Good to catch up with Fireman Ed, even though our usual Clemson talk wasn’t so positive today. #baseballblowout Tulip is showing no signs of wearing down following the birth of another child, and his KB form is pretty much impeccable.
Always great to lead the Skunk group. If you’re out there looking for a little bit of weight training (Kettlebells) and running combined, we hope you’ll join us. And for those that have been MIA, we’d love to see you out in the gloom again!
I missed by last Q at Fast Twitch last month because I was driving around the front of the school looking for the group and by the time I got to the launch point they had left. Ironically the launch point is moving to where I originally went at least until the construction is done for the summer.
We had an FNG, Astro’s son, so a proper disclaimer was given. Instructions were given and there was immediate revolt. Fresh off the one mile from last week the instructions were to run intervals at your 5K pace which should be about 45 to 50 seconds slower than your one mile pace. There were grumbling/whining right away. Way to make a great impression on our young FNG Pop Tart.
The intention was to run two segments from Providence Rd and Raintree corner to the corner of the Berkeley neighborhood and Providence Rd. The first segment stopped at the main entrance of Charlotte Latin and the second interval was the Berkeley neighborhood. After that it went off the rails a little. I told the pax to run into the Berkeley neighborhood until it dead ends. I thought that you could then take a left to get back out to Ballantyne Commons. Pro with his great App State wit informed me that the road that would lead out to Ballantyne Commons was two stop signs back. Oops.
So we moseyed back to whatever that road was and then ran our fourth interval to Ballantyne Commons. By this time the young FNG, who later would be named Rosie, decided to stop hanging out with his dad and come up to the front. Come to find out that he was fresh off a 4:27 mile from this past weekend and he is going to App State to run track and cross country. For the rest of the workout he just toyed with us. Barely heard him breathing.
We headed right out on Ballantyne Commons towards Four mile creek Rd. This was our fifth interval. Had some lap track to contend with but felt it was negotiated well by the Pax. Cross Ballantyne Commons and over to Four Mile Creek. Sixth interval to the first blinking stop light. Pro continues with his jabs “do you know the way” comments. At the end of this interval Pop Tart starts challenging the rational of the work out and trying to debunk the logic of if you can run one mile under six then you should be able to run a 5K on average 45 to 50 seconds slower. It may take some more convincing. There were other rumblings but I’m trained at ignoring foolish thoughts.
Seventh interval was to the next blinking stop light. Eighth was to the top of Raintree Ln. Avoid the fresh puke. No it was not one of us. Purell thought it was heavy on the carbs by the look of it. Interesting he knows so much about texture since he is in banking.
Last was doing as many laps as you can around the parking area until time is up.
Moleskin: Glad I got to lead today. Sorry about last time. Weather was pretty perfect for June. Low humidity and not crazy warm.
Intervals are hard but necessary if you are going to see the gains in your running. Everyone seemed to be pushing. For those of you doing the BRR it is three months away. For those that are not find a race and go train for it. Train for something and make it uncomfortable. F3 is the perfect place to do this because positive peer pressure can push your limits.
We are all in trouble if Rosie starts turning up to these things. Everything is for second place at that point.
Uncle Rico is fast. Someone needs to get him on a BRR team.
Looks like everyone got a minimum of six miles today with the highs being 7.8.
That is all!