Are you a Pogue or Kook?

Are you a Pogue or Kook?

What is a Pogue?  — a working class kid

What is a Kook? — a lazy, punk kid

So what are you?

• Do you put in max effort at workouts?  Do you push and push til 6:15?  Do you seek out workouts and others that will push you?  Do you have a sense of adventure and loyalty?  Then you’re a Pogue
• 
• Do you not run all the way to the curb?  Do you do half reps?  Show up but but don’t push yourself or others?  Like the easy street?  Then your’re a Kook
• 

Oh man was it sticky this morning.  Any time the Temperature at 5:15am is 73 degrees and the dewpoint is 73 you know it’s going to be sludge.  Kind of like swimming in ocean but hot and miserable.

Speaking of the Ocean, have you seen Season 2 of Outer Banks yet?  It’s the 2021 version of Goonies / National Treasure with that coming of age high school/college feel.  Cheesy, bad acting, and I love it.  I stayed up til midnight before this workout finishing season 2 so it was definitely on my mind this morning and while writing this backblast.

DiCCS were given (Disclaimer, Cell phone, CPR, Safety)

Warm-up:

• Mosey behind school to HS parking lot
• SSH x 10 IC
• IW x 10 IC
• Jimmy Dugans
• Glidah stretch

The Thang:

5-4-3-2-1 and 4-3-2-1 Fartlek

SET 1:

https://media.giphy.com/media/hveROP84rstqzuCkNS/giphy.gif

• Hard 5k pace for 5 minutes
  • Recovery run for 3 minutes and collect everyone
• Hard 5k pace for 4 minutes
  • Recovery run for 2 minutes and collect everyone
• Hard 10k pace for 3 minutes
  • Recovery run for 2 minutes and collect everyone
• Hard 5k pace for 2 minutes
  • Recovery run for 1 minute and collect everyone
• Hard 5k pace+ for 1 minute

Recovery run for 5 minutes

SET 2:

• Hard 5k pace for 4 minutes
  • Recovery run for 2 minutes and collect everyone
• Hard 5k pace for 3 minutes
  • Recovery run for 2 minutes and collect everyone
• Hard 5k pace for 2 minutes
  • Recovery run for 1 minute and collect everyone
• Hard 5k pace+ for 1 minute

Recovery run for last 5/6 minutes

Finished!  I think everyone had somewhere between 5 and 7 miles

MOLESKIN:

The Fartlek workout can be great for any group and groups with varying speeds because the goal isn’t distance, but time.  With the middle school loop and the COT parking lot acting as an equalizer we could have pax of varying speeds finishing each rep at about the same time.

Hoping that the three amigos of LRC are ok as only Smithers and Foundation made the long drive over

Ghosted came in hot, disappeared for half the workout (we’ve all been there), but still put in a lot of make up work and was moving.

Where are the rest or your “Antelopes” Premature?   Great work today.

Dasher thought I was the AD coming in on the back side of the school before the workout as he pre-ran the Express, who does that!

Atlas has come two weeks in a row, doesn’t matter if you have to leave early to get kids off, the work will pay off, great job.

I am looking forward to what John B and the rest of the pogues get into next season.  The ending episode sure left some cliffhangers, won’t give it away.

Announcements:

• Cuthbertson Cross Country trail cleanup this Saturday at 8am after the workouts.  I think Commitment and Homecoming are converging to head over together afterwards.  We use so much of the Cutty campus this is a great way to give back, don’t miss it!
• Christ Closet needs help this Saturday with an estate pickup in Pineville.  See Turnbuckle for info, especially if you have a truck and/or trailer!