• When: 2/16/15
  • QIC: Nail Pop
  • The PAX: Tuff Guy, Pepto, Yellowcake, Malfunction Junction, Crankbait, Peter, and Nail Pop


Mile Dash, Suicides, and Gassers!!!!!!! Really Nail Pop?

Weather: 29 degrees and clear.

7 PAX posted at RBHS for some speed work at the hands of YHC. YHC brought back a workout from last year that only 2 repeat PAX endured. The other 5 PAX were in for a treat from the start.

BOM: Prayer by Nail Pop.

The thang:

Mosey, to the track. Warm up with 2 laps to get the legs loose. After that we stretched for a short while just to make sure we didn’t pull anything in the cold gloom.

Now to the fun. We are going to run a TIMED MILE as fast as possible to see where we all stand. I know this isn’t the easiest thing to do in the cold, but all the PAX pushed hard and times were very encouraging. Pepto set a new PR from the last time we tried this back last spring. T-claps Pepto. Thanks to Yellowcake for finishing first and letting everyone know their time.

Mosey to the football field.

Line up on the sideline for some suicides.

First we are going to go every 10 yard line (goal line to goal line), but we are going to start with the far goal line and work back to the closest 10 yard line. Make sense? Everyone did great and pushed hard.

Second set of suicides was more speed work. We went every 10 yard line till the 50 yard line. We started with the 10 yard line this time.

Rinse and repeat because that didn’t take long at all. This time we flipped it and started with the 50 yard line and worked back. The PAX seemed to enjoy this or maybe I’m just crazy.

Mosey to the endzone and line up for some Indian Run.

We ran 3 laps around the football field with each lap picking up the speed. We all stayed together and a lot of encouragement was shown for the PAX. Great to see. Nice work Peter and Crankbait.

Mosey to the side line for some gassers with very little rest in between.

We did 12 gassers across the field (sideline to sideline) and didn’t start the next until the 6 arrived and gave them a second to rest. This is 53.333 yards (1,919.988 ft.) which is 0.36344697 miles. Not too bad.

Great job today PAX. It was a privilege to lead the PAX today and get better with each and every one of you. Everyone pushed themselves even though there was plenty of mumblechatter. We ran right around 4 miles if not a little over, YHC didn’t have his tracker on this morning. Tuff Guy can show you a pretty cool description of our course which couldn’t be planned again if YHC tried. Very cool. Thanks for letting me lead. #getbetter #F3Counts.

Announcements:

–     Race Against Hunger @ Sax Gotha (5K or 10K) – February 28th

–     Mud Run registration has begun – April 11th is Go Time.

–     Quarry Crusher Run – April 18th (6K or 10K)

–     Goruck Custom Light – May 1st

–          Prayer request – Continue to pray for Walker’s recovery. He’s still having anywhere from 2-4 seizures each day.

–     Prayer request – Sebastian – diagnosed with Leukemia a week ago. If you would like to help just click on the link below.

–       Prayer request – Treadmill’s co-worker (Handel family) lost their mother to cancer.

 

http://www.youcaring.com/medical-fundraiser/team-sebastian/290108#.VLfXPYPfwLZ.mailto

 

BOM – Prayer led by Nail Pop.

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