This morning the PAX was graced by the presence of F3 royalty as Alter Boy and F3 Lake Murray’s recently designated Nantan, Napalm joined us in the gloom. 14 PAX in total conquered YHC’s No Backpack workout this morning.
Conditions: Really Really Really Humid (in my opinion anyway)
The Thang:
Jog to plush football field and do 2 laps around field for warmup.
5 minutes of striding/sprinting 100 yards then jog/mosey back a 100 yards
Suicide – 10 yd line, 20, 30, 40, 50
Run 200 yards (to opposite goal line and back as hard as you can), then do it again.
Run 100 yard to opposite goal line. Then do it again.
Mosey back to parking lot with quick water break if needed….was needed by most including YHC
From parking lot Mosey Jog to bottom of Cemetery Hill (thow in a short segment of high knees along the way)
Cemetery Hill Ladder (no stopping)!!
Run Hard to First Set of Lights, jog back down
Run Hard to Second Set of Lights, jog back down
Run Hard to Top of Hill, jog back down
Run Hard to Second Set of Lights, jog back down
Run Hard to First Set of Lights, jog back down
Keep repeating hill to First set of lights until everyone completes the ladder
Brief Rest
One last time up cemetery hill – Run hard to first set of lights, run backwards to second set of lights, turn around and sprint to top of hill.
Jog/Mosey down hill and to parking lot for COT and BOM
COT/Announcements:
- YHC’s mind was short of oxygen and not functioning greatly. I was trying to think of the word “GoRuck” but was at a loss so ended up calling it the Backpack Thingy which apparently the PAX thought to be quite humorous. Some jokes were made about YHC avoiding backpacks, hence the title of the backblast. But anyway, GoRuck challenge is Nov 21st and the preblast can be found here: http://f3nation.com/2014/07/25/f3-columbia-goruck-custom-challenge-preblast/
- Stomp the Swamp 5K is in 2 weeks, Saturday, Aug 23rd. We need as many PAX as possible to support this to show our thanks for getting to use Riverbluff as our AO. Here is link for registration: https://www.runhard.org/pages/swamp5k.php
- New AO at White Knoll High School coming Tuesday, Aug 19th. Preblast: http://f3nation.com/2014/08/09/f3-lake-murray-wastes-no-time-planting-a-new-ao-next-stop-white-knoll-high-school/
BOM/Prayer Requests:
- Continue to pray for Walker to make progress in his recovery. Updates can be found here: http://www.caringbridge.org/visit/walkerphillips
- Pray for Rooney’s Mom, who has a Brain Tumor