YHC has finally arisen from the post Grow-Ruck cave of last week. If your reading this you’ve probably heard many stories from the night, which will not be re-hashed here, but I would like to leave you with the amazing feeling that YHC and most of GrowRuck class 007 had last Sunday morning. It had been a long time since YHC had done a GoRuck (my last was > 2 years ago and my first was > 3 years ago), so the excitement about the training and preparation was not there. After you’ve done a few of these you know a couple of things are coming: (1) you’re not going to die, (2) you are going to have moments of misery not experienced my most people…. ever, and (3) there no amount of preparation you can do to get it all right (you screw up, they punish you, and you always screw up).
That being said YHC didn’t realize how real the experience would get. All pax that were there that night know exactly when it got real. And it didn’t get real as we were doing backwards bear crawl or some other sadistic exercise. It got real at about 5am while we were all sitting down peacefully, listening to Cardre Chewy talk about life, love and family. YHC is not going to do justice to the lessons learned individually or collectively by the pax of GrowRuck 007, but here’s a quick snippet:
We are all sinners, and we all go through more of the same problems then you realize. Ask yourself these questions: Are you fully honest with anyone (like search history honest)? Do you actively listen to the people that are honest with you? Help your brother out, show empathy, and ask for help in return. A lot of that starts with being truly honest with people, and listening to people who are being honest with you. The truth can hurt, but it’s only through the truth that we get to be are true selves.
For those of you that have never done a GoRuck or GrowRuck, YHC highly recommends it. It’s not about the workout or the punishment, it’s what to learn from it.
WOW: this is long, long overdue, but this weeks WOW comes out of last Wednesday’s Ramble Q’d by Bundy. See the whole BB at https://www.f3midlands.com/columbia-sc/fartleks-with-friends-on-a-ramble-wednesday where Bundy gives a special mention to each of the pax.
The Thang:
2mile warm up in the Melrose Heights area and back as a group.
Use the Ramble 5k course to do:
5 minutes hard(80% effort)
2 minutes easy
4 minutes hard(80% effort)
2 minutes easy
3 minutes hard(80% effort)
2 minutes easy
2 minutes hard(80% effort)
2 minutes easy
1 minutes hard(80% effort)
Cool down around MLK park and back.
We had Pax doing anywhere from 7.2-5ish miles. Good work for some hard running early in the morning on a bright brisk day.
The Goods: For those not familiar, Wednesday Ramble is one of F3 Columbia’s signature workouts (up there with the Bull and Battle). It’s usually a 6-8 mile tempo run. The conversation holds for the first 1-2 miles if your lucky. After that it’s pretty much a race. That being said, Bundy has done some excellent things to Ramble Wednesday’s to increase the 1st and 2nd F. This run had an extended warm-up, a cool-down, and even the Fartlek portion allowed runners to stay together. This lead to more chatter then usual, with some great speed work thrown in.
An excellent workout plus a little extra 2nd F! Kudos Bundy!
-Stache
Announcements:
- FIA/F3 Open House at River Rat Brewery from 3-5pm, Sunday February 11th.