12 ventured into the surprisingly cool and dry gloom this morning for a track workout snagged from the F3 Highlands Speed group back blast from 5/17/13 (with some modification). Those guys go hard. Modifications came in the form of removing the exercise between each round of sprints as one of the key components of #Amble is the promise of nothing but running. We save the planks, LBCs, burpees and merkins for Tuesday, Thursday and Saturday. We also cut out one round (#5 from the 5/17/13 workout) to fit this into 45 minutes. Highland must go an hour, at least. Mucho respect for them.
Conditions: 63 degrees and 83% humidity. 10 less degrees AND 10 less percentage points of humidity makes a TON of difference.
Definition of “Sprint”: As hard as you can go at any given moment given your current state of affairs and what is required. Meaning, a 100m is a all out sprint, if you’re only doing a handful, but if you’re doing several in the midst of many other “sprint”ed distances it may not be “all out”. “Sprint” a 400m and you may be cooked for the rest of the workout. Sprint = as hard as you can go in light of the then and there circumstances. Think big picture.
Round 1: Sprint 400, mosey 100, sprint 200, mosey 100 (2 laps)
Round 2: Sprint 200, mosey 200 x 2 (2 laps)
Round 3: Sprint 300, mosey 100 x 2 (2 laps)
Round 4: Sprint 100, mosey 100 x 4 (2 laps)
Round 5 (Grand Finale): Sprint 100, mosey 100, sprint 200, mosey 100, sprint 300, mosey 100, sprint 400 (3 & 1/4 laps).
TOTAL: 5,300m (3.31 miles) run with 3,000m (1.875 miles) at “sprint”.
– This was a tough workout and a quintessential “push yourself” workout. It could vary from easy to spewing merlot all over lanes 1-3 depending on how hard you’re willing to push yourself. We will do this one again.
– Special welcome to DosEquis (FNG Ryan Causey, EH’ed by Slum Dog). This nickname stemmed from his intro that went something like this: “I like to scuba dive, sky dive, spear fish, base jump, free base, design tattoos, hang out with chimpanzees, swim with dolphins and I work at Target” or something like that…I was tired. Anywho, that coupled with the fact that he earned my respect by beating me around the track every single time sounded like he must be “the most interesting man in the world”. #staythirstymyfriends
Announcements:–AmFibious 5k is 9/2. We’re expecting a big crowd (as in potentially over 100). If you still want to participate just let Fountainhead know. ([email protected])
–NEW Workout: #THUNDER – Starting Tuesday there will be a new Tues/Thurs bootcamp at Hand Middle School in Shandon 5:45-6 called #Thunder. Sub Prime is going to be the area Q. Contact him if you’re interested in Qing over there. We need guys to go to that workout to thin out numbers at #Brickpile and #Swampfox (primarily at #Brickpile). We encourage you to consider heading over there to be a part of something new and feel free to bounce between workouts.
–Governor’s Cup is 11/9. Commit now and work with Amble to get trained up. Plenty of time. Sign up with our discount code after 9/1.
We’re going to start listing the current commits:
THE TWELVE AMBLERS:
Who else? You’ll never have a better shot at achieving this goal. F3 Columbia is here to help you to the next level.
-HappyHourHumpDay this Wednesday. 5:30 at Flying Saucer.
–3rdF efforts are under way. TB is taking a leadership role. Contact him if you’re interested in helping out and be looking for announcements soon for a evening Bible study. ([email protected])
-Standing lunch Wednesday at Lizard’s Thicket on Beltline. High Noon.