It’s fine, its a dry heat

It’s fine, its a dry heat

15 idiots PAX decided it would be a good idea to hit their 2nd workout of the day and run 4-6 miles in 96 degree heat.  It was a slog but we made it through.  The temptation of some fresh beer at Vinter’s is likely the true driving force to get these guys out, but either way…

The Thing:

Just like last week, and the week before, and the week before that:  Run.  4-6 miles of hills

Moleskine:

Someday, someone will catch Brady on this run.  Yesterday was not that day.  Apparently Turkey Leg and Dan (FNG) hung with him until 4 Mile Creek, and then it was over.

Seemed like a big group taking a few random routes today to get 4-5 miles total, the heat must have kept them from the full 6, that and trying to avoid 4 mile creek.

Mr. Bean and Cheese Curd had a solid 6 mile run coming in right behind the leaders.

Slim Fast was there at the beginning and not to be seen at the end.  His car was gone, so I assume he wasn’t abducted in broad daylight.

During some BRR email chatter it was recommended Dan (FNG) who is on Mercury’s Minions should not be named until the middle of the night during the race, hoping for some good fodder by then.  Radar seemed outwardly angry by such a move and might consult management.  Either that or Radar is just generally outwardly angry, I am not sure.  There seemed like enough ground swell that I doubt Dan will get away with another post and not being named.

Thanks to Mr. Brady for the send-off

Next week:  Same time, same place, same weinke.

-Alf

What’s that Beeping?

10 PAX got a tad of education then headed on Wednesday at 0515 out on the 4MileCreek/McAlpine/McMullen Greenway for some exploring in the wilderness. 2 PAX got there at some point, did something, and joined us at COT.

The Thang:

  • The Great Cadence Debate – Cadence in running is defined as how many steps you take per minute.  Why is this important?  Many runners have a low cadence because they aren’t aware there is a more efficient way.  That can lead to problems with Overstriding (quoting from linked article), “Most…who overstride tend to reach with their lead leg, locking out their knee and slamming their heel into the ground with each step, says Larson. In addition to slowing you down, this puts undue stress on your joints and can lead to injury. Lessening this risk can be as simple as upping your turnover rate 5 to 10 percent. “As you increase cadence, you tend to bring your landing foot closer to the center of mass,” says Larson.”
    • Our learning point – A well-regarded measure of cadence for efficiency is 180 steps per minute.  During the first mile of the run, we used a 180bpm Metronome app to make us more aware of our own cadence – was it slower or faster than 180bpm.  Thankful that the beeping only lasted a mile, but you may want to try it on your own.  Several music options / mixes for the 180 (or 90) bpm, but you’ll want to wear headphones if you use the metronome app…
  • How Should I Breathe When I Run – Breathing patterns are defined by how many breaths you take per step. “3-3” means that you are taking one breath IN that lasts 3 steps, and then you breath OUT for 3 steps.  If coupling that with a 180 steps per minute, you’re taking 30 full breaths (30 out + 30 in) per minute.  Quoting from the linked article, “One of the most useful things about having a set breathing pattern — whether 3-2 or 2-3 or 2-1 or even 2-2 — is that it puts you in tune with how hard you’re working. Coates has a scale he uses with his athletes where easy running correlates to an easy 3-2 breathing pattern, but eventually as they speed up the 3-2 pattern becomes impossible to maintain. At that point, they either have to switch to a 2-1 breathing pattern or slow down.”  Another highly regarded coach, Jack Daniels, prescribes that you need to be in tune with breathing to know how hard you are working.  This is important to know your exertion level if you don’t have a HR monitor or Speed/Distance monitor.  Check out two pages from his book here.
    • Our learning point – Breath rate is a personal measure of exertion, so be familiar with yours.  If you are supposed to run Easy Long-Slow-Distance (i.e. GhostRunner, RumRunner, Ritchie Run, some days at DevilsTurn or Sweet6), then make sure you don’t exceed a 3-3 or 3-2.  If you want to push it on a run, know that if you are breathing 2-2 or 2-1, you are close to maxing out.
  • After the instruction, we hit the Greenway with the objective to meet back at the Bridge over McAlpine Creek (1.75mi from home) at 0555.  Pretty much no one got that right today because we were all a little late, so failure from the Q on communication or timing.
  • Run the last 1.75mi as a Progression Run trying to pick up the pace at each 0.25mi marker.  Goal was run each 0.25mi 5 seconds faster than the previous, which equates to 0:20/mi of pace faster.  Choose your starting point wisely, for with 6 speed changes over 1.75mi, your ending pace/mi will be 2:00 faster than your starting pace/mi.  For example, if segment 1 was 8:00/mi (2:00 for the 0.25 mi), then segment 7 would be 6:00/mi (1:30 for the 0.25mi).  Front of the pack chose 8:20/mi as the starting point and was at or under all of the marks.  Well done everyone!

Moleskin:

  • Kotters to Cheddar who was off celebrating his new marriage. Know you were struggling a bit more than usual out there, but also know that it’s only a matter of time before you come back stronger than before.
  • Bout Time that he came out to DevilsTurn.  Not only did it appear he was begging Sanka to go faster on the “out”, he ran away from the field on the Progression Run “back”.  Not sure if he was spitting out bugs or aiming at frogs on the side, but dude could probably win a spitting contest, too.
  • Ex-Lax –  this guy was not apparently a Site FNG.  What was obvious is that he can sandbag with the best of them.  Sitting back in the field on the “out”, he absolutely pushed it to the limit on the “back” and was nipping at Bout Time’s heels.  All while chilling out to some Death Metal on his headphones.
  • Sanka – seemed to be the big draw today with pulling in Bout Time.  Also wanted to make it the furthest the fastest by leading the group all the way to I-485 before lapping the field on the way back to the meet point.
  • Beaker – Site FNG, but knew every twist, turn, frog, and bridge because this is his “home course”.  We’ll have to get him into some unfamiliar territory to tell if he’s still as strong, because he wasn’t happy going slow, that much is certain.
  • Simba / Tootie – What time is 5 till 6?  Is that 5:55, 5:06, 6:05, or just wait until everyone turns around and follow them?  Getting tricked into running further than last week, Simba figured that he would also make Tootie pay the dues and get him to run further.  Nice PR on the DevilsTurn distance Simba!  Tootie wanted to keep it rolling, but we had to stop for COT and go home at some point.
  • Abacus – was back out there and perhaps the one guy that will have to modify the 180bpm.  A giant of a frame and a huge heart, he delivered a great thanks to the PAX at COT in support of his brother Bill.
  • Mallcop / Wolfman – what preblast?  is there a plan for each week?  After a Wolfman sighting for two weeks in a row, YHC noted that sunrise is right around 0615 these days.  Since Mallcop and Wolfman rolled in right about 0620, it was shocking to see that Wolfman had returned to human form.  Just make sure to not pull in to COT at 0615 next week, for that may be shocking in more ways than one!

Announcements:

  • Southern Discomfort – 8/1
  • Gladiator Games – 8/8 – obstacle course at Indian Land Elementary off Hwy 521 on Harrisburg Rd.
  • Area 51 running shirts – keep an eye out for details.  Check with MallCop to get questions answered.

Hair Nation beatdown & 2 years in the gloom

The morning started like any other except I had to take my daughters car and load it up with some toys and tunes, as I left I realized I forgot my iPod which was an integral part of my workout so back I went along with wanting to be 10 minutes earlier than normal I was 5 minutes late. #cobains for the #Qfail (At least my watch was right this week!)

The Thang

COP

No idea because I was setting up due to being late, thanks Glass Joe for taking that, I’ll let you fill in the details below.

Here is what is on the agenda for today… A HIIT workout, High Intensity Interval Training. There are 10 stations set up, 45 seconds of activity followed by 15 seconds of rest for 30 rounds. The stations are as follows:

  • Step ups/Jump ups
  • Merkins
  • LBCs
  • Burpees
  • High Knees
  • Elbow plank
  • Dips
  • Kettle bell curls (choice of 25, 35 or 40lb)
  • Kettle bell bent row (choice of 25, 35 or 40lb)
  • Overhead press with Ruck (6 bricks ≈ 30-35lbs)

6MOM

Dolly x 15
Freddie Mercury x 15
Manmaker Merkins x 10
Flutter x 20

DONE!

Announcements

  • “Flash” is the newest Union County AO Launch and it starts this Monday 7/13 Nesbit Park in Waxhaw, near Kensington Elementary.
  • Double E has the Q for Outland tomorrow
  • Keep Drop Thrill in your prayers as he is on IR for 2-3 weeks for his IT Band.

Moleskin

Great work out there, it was a full body beatdown that everyone will hopefully feel tomorrow. I did this once before around the launch of Overdrive and remember Countertop saying we need music. Well we had music and of course I had to throw some Hair Bands into the playlist. I didn’t hear much #mumblechatter since the 15 seconds was just enough to breath a little and get into position for the next station.

If there is any interest I can post the playlist also.

So 2 years in F3… My first year was an amazing time of going from out of shape #sadclown to much better shape F3er. After being in it a year it was time for a #CSAUP event, in my case the Red, Light & Blue GORUCK. The downside was 2015 brought a bunch of health issues starting with the flu which took me out for 2 weeks then a shoulder injury, found out I need oral surgery and then the eye blister thing I had. In other words the first 6 months of 2015 sucked.

I am hitting my 2 year mark in F3 as if I have only been doing this for a couple of months after just getting off the couch. Here is the biggest difference though between this and almost any other gym, workout etc., the Pax. The 2nd “F” of fellowship helped create a bond that does not exist in many places, and if I was anywhere else, I know me, I probably would have just quit. With F3 though I didn’t and I am not. I am not where I think I should be physically after 2 years of F3 due to the IR time but I am still going after it because of the brothers I have in F3 that stayed with me through the crazy stuff. And don’t get me wrong, I realize that while my list of sickness & injuries are frustrating, in the scheme of life they are minor and I am thankful for that and the ability to get back out in the gloom and push to do better each day. Thanks to my brothers for supporting me, pushing me and busting my chops and having fun along the way.

AYE!

Hair Band

Going Old School – for The Brave that is.

13 Sons of Ballantyne answered the call of The Brave and fought thru the Gloom and THICK humidity to come out better men.

1 Pax – Dolphin answer The Bravest call for an extra 30 minutes of suffering.

Disclaimer provided – no FNGs and only one Site FNG – Welcome Boutique.

The corner of Ballantyne Commons and Hwy 521 was all jacked up due to road work – so YHC, with some guidance from Dolphin lead the pax on a bit of twisted path to bypass the work, but once back out on Ballantyne Commons, all was right again.

The Thang:

Old School Brave style:

Run past Ballantyne Corporate Parkway to the second parking deck.
5 burpees oyo – run up stairs to top – peoples chair waiting on 6 – 5 more burpees oyo
Run across top to other stairwell – people’s chair waiting on six – 5 more burpees oyo
Run down stairwell – at bottom 5 more burpees oyo
Run across to the first parking deck.
At bottom of stairwell – 5 burpees oyo – run to top – people’s chair waiting on 6 – 5 more burpees oyo
Run across top to the other stairwell – 5 burpees oyo – run down stairwell – and 5 more burpees oyo.

Mosey out to soccer field and line up along sideline or as best as we could tell where it was – bear-crawl across field to other sideline. Brushback, Firehazzard and Red Rocks are crazy fast and sneaky quiet with their bear-crawls – didn’t even hear them pass, but there they were standing on the other sideline waiting on the rest of us.

Mosy down Ballantyne Corporate Parkway and across the bridge – stop for 10 mekins oyo waiting on the six.

Turn right and run down path right after bridge behind the BofA buildings – slalom run around trees across the back, then around the small pond back up to the parking lot.

5 Spiderman merkins – in cadence – btw YHC messed up the pax counting on this one – in some cases the Pax does know best.
5 slow squats with 10+ second hold at bottom

Continue back around the pond and thru the woods – bear-crawl across the bridge and up the other side.

At next pond – run around pond and back to picnic area for a wall climb – complete the circuit 4 times.

Mosey over to next parking lot. Line up across the lot – bear-crawl 5 spaces, 10 CDDs, then lunge walk 5 paces, 10 jump squats touching the ground – rince and repeat until across the parking lot – YHC thinks we got thru three rounds of each but 02 deprivation had set in and can’t fully remember.

Mosey over to the bigger wall – climb wall 10 times, alternating which foot you top out with.
Fast Mosey back to the exercise trail, taking a shortcut back to the launch point.
Quick stop over at the low and high bars for a pass at the low bar arm walk, followed by a high bar arm walk.

Continue on back to launch point.

5 MOM

20 x flutter in cadence waiting on the 6
Turn over mary to Frehley’s – 20 x heels to heaven in cadence (Q fail – didn’t mention to Frehley’s it was mary and corrected him when he requested merkins)
Finished.

NMM

This was an old School Brave workout – YHC thought he would go back in the playbooks to one of our original workouts – hope everyone got their money’s worth – and sorry Ickey for the miss information – but 4.3 miles is sort of moderate for The Brave.

Great style of workout prepping for the OC and mud runs coming up.

Solid work by all Pax today – Frasier crushing it while still taking care of his healing arm and Honey Bee determined to keep up with Frasier – which is quite a feat.

A little bit of everything this morning – hope you guys “enjoyed” it. Its always an honor and privilege to lead this group of men and this AO is great with so many options. Thanks for keeping YHC from doing the workout all by himself.

Larry Bird to Dolphin for also doing The Bravest – starting at 4:45 for an extra 30 minutes of fun.

YHC had forgotten how tiring wall climbing can be – need to ramp more of that up before the OC races this fall.

Announcements:

F3 Dads with the Panthers – Saturday from 1-3 – format will be the play 60, and ages for 2.0s are 5-15. Here is the link for more info.
http://f3nation.com/2015/07/02/f3-dads-panthers-play-60-day-on-711-at-panther-stadium/

Southern Discomfort – Aug 1st – 3 options for difficulty and length – plus you get a really cool shirt (you have to buy of course) – here is the link.
http://f3nation.com/2015/07/01/f3-southern-discomfort-saturday-august-1st/

That’s all– if anything was missed shout out below.
Champagne out.

Breaking in some new toys

When I grow up, I want to be just like Radar. So I took a page from his book and spent last night covered in sand and duct tape to bring some fun bags to Centurion this morning. It went … OK.

The thang

Circle up for COP:
SSH x 20
Merkins x 15
IW x 5

Count off to create four teams. We ended up with two teams of 3 and two teams of 4. Each team grabs a bag: Red, White, Blue and Silver.

Mosey up to the shopping center for the first circuit:
Partner 1 takes the loop up the stairs, around and down.
Other partners complete the called exercise: hand-release merkins, jump squats, LBCs, Carolina Dry Docs
Rotate until everybody has done a loop. Sorry, 3-man teams, somebody is going to have to go twice.

Mosey back down to launch pad. Everyone not carrying a bag grabs a rock. Head over to the speed bump by the stop sign for circuit No. 2.

Partner 1 runs with the sandbag up the hill to the road and back down.
Partner 2 curls with the rock.
Partner 3 presses with the rock.
Partner 4 extends triceps with the rock.
Rotate through until everyone has done each station.
Repeato.

Break for some Mary:
Dolly x 20
Heels to Heaven x 20
Freddy Mercury x 20
Rosalita x 20
Protractor for a bit

Back to the sandbag hill runs, shorter distance. 3 times through

Return the rocks. One more quick circuit:
Partner 1 lunge walks up the ramp in the front of the school and moseys back down
Partner 2 completes jump ups/step ups
Partner 3 completes dips
Partner 4 completes derkins
Repeato until time is called

Head back for
COT

……

Moleskine

Great work by all the pax. Hope you enjoyed the sandbags. Sorry for the shoddy craftsmanship on one of the bags, Team Silver. You guys got a little sandy. I’ve got some repair work to do.

Snowflake, Checkpoint, Scabby and Runstopper set a blazing pace, as usual #IronSharpensIron

Don’t forget Southern Discomfort Aug. 1.

Thanks for the take-out Escargot.

Burpees…Merkins….they’re all the same!

Disclaimer provided and we are off on another sticky morning…

QIC took the PAX around the parking lots and settled in an empty section by Barnes and Noble.

25x IC SSH
10 Burpees
10 Diamond Merkins (PAX was a little unclear on whether QIC called Burpees or Merkins….so we did both)
25x IC IW
10 Burpees
10 Man-Maker Merkins
25x Jump Squats OYO
10 Burpees
10 Wide-arm Merkins
25x IC LBCs
10 Burpees

With the PAX loose and ready, QIC provided their first challenge:

– PAX started at one end of the parking lot (facing the stores). At the first parking space, drop and do 1 merkin….leap frog to the next space and drop for 2 merkins…continue this pattern until the PAX reached the other side of the parking lot. I believe the total spaces was 16 (136 merkins)

Mosey over the soccer field by the Raintree entrance for some pain:

Star Fish –
Corner 1 – 20 Jump Squats
Corner 2- 25 LBC
Corner 3 – 20 Jump Lunge
Corner 4 – 25 Dolly

After each corner, return to the middle for 10 Burpees

Mosey to far end of the field for 3 stations

1 – 25 Dips on picnic tables
2 – Peoples Chair
3 – Decline Merkins on the hill

Cycle thru 2x

Time for sprints
Line up on the end line of the soccer field
1 – 50% down and back
2- 75% down and back
3- 100% down and back

Circle up in the middle for mary:
1- 25x IC LBCs
2- 25x IC Flutter
3 25x IC Back Scratcher
4- 25X IC Dolly
5- 25x IC Mason Twist
6- 2 min plank hold (regular & 6in holds)

Messages:
F3 Dads at Panther’s practice field. Saturday 1-3. Check weekly email/website for more details

What’s With the Cones?

** posted by Baracus on behalf of Arena **

It was a muggy morning! You could cut the humidity with a knife! You almost needed scuba gear to make it through the workout!

The Thing:

Mosey down to the track and jog one lap

Meet in the center circle of the field

Warm Up:

  • Side Straddle Hop – 20 in cadence
  • Merkins – 10 on own
  • Imperial Walkers – 20 in cadence
  • Merkins – 9 on own
  • Low Slow Squats – 15 in cadence
  • Merkins – 8 on own
  • Mtn Climbers – 10 in cadence
  • Merkins – 7 on own
  • Plank Jacks – 10 in cadence
  • Merkins – 6 on own
  • LBCs – 20 in cadence
  • Merkins – 5

Divided the group into two teams and moseyed over to the bleachers.

The Cone Transfer:

  • Each group starts with a stack of cones
  • Each group member takes one cone from the stack at a time and runs the course
    • Up steps along top down the next set of steps
  • Each group member drops their cone off and does a called exercise.
  • Then they run back through the course and do called exercise once they return to the start.
  • Once done they pick up another cone and repeat.
  • Round 1:
    • Drop off – 10 decline Merkins
    • Pick up – 10 Jump-ups/Step-ups on bench
  • Round 2:
    • Drop off – 5 Burpees
    • Pick up – 10 dips on bench

5 minutes of Merry:

  • Circle up
  • Each PAX calls abs exercise and does the count.

editorial by Baracus…

I heard it was a good workout…hate that I missed it.  I’m sure it was humid, and I’m sure there was a COT, announcements, and even some good stories worth telling in the moleskin…but we don’t have one and we’ll never know for sure.  Nevertheless….Arena thanks for leading the group today!  I miss this group of men and look forward to being back out in the gloom with you guys.

Mtn Goat goes Fartlekking

13 PAX ended their week the best way possible…. Gasping for breath and using muscles that for some haven’t been used in several years!!!!

After welcoming the site FNG’s, and having disclaimed, we headed for the track for something like this:

Stretching followed by 1-mile warm-up, then the main event:

Pretty simple… 4 rounds x5 of a 30, 20, 10 workout as follows:

  • 30 second jog
  • 20 second at normal running pace
  • 10 second all-out sprint
  • after 5 minute round, then 2 minutes jogging before starting the next round

We closed out with stretching.  Total of right at 4-miles.

Moleskine

Excellent job out there this morning!  Kilowatt said that was the most he’s run in some years… And that was after the warm-up!!!  😀

Seriously, excellent job.

Butter Maker didn’t seem to have too much trouble with the program.  Strong, brother!  Sta Puff and Tang were usually on his heels, and all 3 were part of the site FNG group.  Young Love, Kilowatt and Morningstar were also strong as site FNG’s.  I hope all of you will continue to come out!

Steinbrenner,  Simba, Huggy Bear, Booyah, Pele and Sensei were strong as usual and represented the veterans.  Great to have you guys continue to push hard on Fridays!

Geraldo was the lone sad ruck clown.  I don’t know who was breathing more heavy, but glad Geraldo always hangs for some extra minutes to COT with us!

Announcements:

1.  Southern Dis-Comfort Aug 1… Look for sign-up link in weekly email.

2.  F3 Dads on Saturday 1-3 at Panther’s practice field.

3.  Contact Turkey Leg if interested in running or driving at BRR.

Glad That’s Over!!

The workout title is the quote from Kilowatt after his inaugural Q at Peak 51 this morning!  He executed an expertly delivered beatdown that had us ALL breathing heavy most of the morning!  Excellent job!  Here is the posting from Kilowatt:

16 PAX surfaced @Peak51 to enjoy a beautiful summer morning, 74 degrees, low humidity, and a light breeze. Thank you Lord!

The Thang:  Start @5:30am, Matthews Elementary PL

Intro and disclaimer from the 52 year old fat guy Q.

Morning stretch:

  • Wide arm crosses
  • Windmill
  • Neck roll
  • Bend over with crisscross
  • 20 squats

Mosey to side PL

  • 20 SSH
  • 20 IW
  • 10 Merkins
  • Suicides
  • Lunge walk
  • Sidewalk
  • Backwards lunge walk
  • Sidewalk
  • Suicides

Mosey to play ground

Form a straight line to number off (what part of straight do you not understand??)

  • Team 1 – LBCs OYO, Team 2 – run a lap. Teams swap on Six.
  • Ditto for
  • Merkins
  • Heals to Heaven
  • Dolly

Thanks to the Team 2 whiners for correcting the Q’s inability to keep track of the laps they had run!

Mosey to ball field

  • Bear crawl
  • Broad jump

Mosey to bleachers and benches.  Great that the PAX exceeded the capacity for space at the bleachers!

10 Step ups per leg

20 Dips Oops, Q forgot this part of the plan when the group had to split up.

Mosey to wall

  • Peoples Chair
  • Peoples Chair with 15×4 air presses

Mosey back to the starting PL

Cool down stretch

CoT

Moleskin:

Tclaps to Sinsei, and Slimfast for their pre 5k, but we have come to expect such performance from these masters.  Tclaps to Geraldo for pre 5k and ruck.

Great to see someone as young as Tang in the group! Can you actually still buy TANG??

Thx to all for enduring the Q’s inability to breathe and count at the same time.

Announcements:

Mountain Goat, moderate running workout, 5:15 Fridays at SCMS.

F3 Dads (+kids) in partnership with NFL Play 60

  • NFL Mini-camp style workout (No sign-up required, just show up)
  • Saturday July 11th, 1-3pm   Panther Stadium Practice Facility

Southern Discomfort Saturday 8/1, mark your calendars

BRR is only about 9 weeks away.

Ring Run-ish

10 fleet footed pax just felt like running.

The Thang:
-Leave school and head down Rea toward Summerlin. Hang right and run down Summerlin hill to Abbotswood.
-10 hand release merkins at bottom; plank for the Six
-Belly start, run up nasty Summerlin hill up to Rea; 20 LBC, Plank for Six
-Back down the hill; 10 hand release merkins, Squats while waiting for Six.
-Belly start, back up the Summerlin hill again; 20 LBC, Squats while waiting for Six
-Back down hill again; 10 hand release merkins; Squats while waiting for Six, but Six never arrives…

-At this point we were supposed to lunge walk up the hill on Abbotswood, then run the Firecracker 5k Fun Run loop a couple of times with burpees at each side road. Gummy offered to go retrieve our wayward comrade and took off up Summerlin for a third time. As we started the long uphill lunge walk, somebody (Cheese Curd, I think), suggested we all head back up the hill to reunite the pax. YHC agreed and we did the Summerlin hill for a third time.
-Back at the top, Dolly x 20.

-We were off book from this point forward. Gummy suggested Imperial Walkers and YHC consented. IW x 10, which in the middle of a workout will now and forever be called a “Gummy 10 count.”
-Run down Rea right by the school to Windyrush Road. 5 burpees, 10 hand release merkins.
-Run down the Windyrush hill, with head fake at the entry to the OPE trails.
-10 hand release merkins and 20 flutters at the bottom.
-Back up the long Windyrush hill, with 5 burpees at each speed bump, 15 heels to heaven at the top.
-Time was short and we needed 1/2 mile. Cross Rea on Windyrush, turn right to stay on Windyrush #onlyinCharlotte, right on Edenbridge, left on Rea and back to school.

Moleskin:
-4.05 miles and into the parking lot at 6:15:37. Very lucky to hit mileage goal on time given the modifications, but it all worked out.

-Back in the day 4 miles was a very respectable Ring Run. That workout has gotten longer and faster, with the pax sometimes hitting five miles plus pain stations in 45 minutes. I fartsacked Ring Run on Tuesday, which I am still blaming on my 11:30 p.m. discovery that I had no clean running shorts. Anyway, today was my makeup for Tuesday.

-Good move by Gummy, Cheese Curd and eventually everybody, going back up Summerlin to keep the pax together. That said, I have some lingering doubt that Cheese Curd was motivated purely by a “no man left behind” mentality. The lunge walk up Abbotswood was looking pretty nasty.

-This was definitely a BRR edition of Hydra with all the hills. If you aren’t doing BRR, you should do it at some point. It is the best event we do. I am not exactly born to run. I am not built to run, I am built to block for someone else who is running. In fact, I didn’t start running until my late thirties. So you don’t have to have grown up running 60 miles between villages at a 5:30 pace to do BRR.#mountaingoat #pancakechurch

-Good work by all. Too many Larry Birds to mention. Gummy, Harley, Cheese Curd and Red Rocks were consistently fast. Also good work for guys that don’t consider themselves runners. You all hung in there well.

Announcements:
-F3 Dads camp – check the website. I hear NoCo is signing people up at a feverish pace. Also F3 Dads Panthers workout Saturday — check the website
-F3 Up and Over may need another guy for BRR. Cheese Curd is team captain.

-Thanks to Gummy for the takeout, Yunz for his FNG Hydra post for my Q, and Puddin Pop for the opportunity to lead.

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