Yellow Cake asked YHC last friday to Q today. YHC accepted the challenge, and the planning began. Last Monday’s repeat-o-rama with Kimye left YHC bedazzled. Here was a true professional encouraging the Pax to push harder, longer, to get better together, and yet YHC had to bring the same today. YHC thought about 45 minutes of cemetery hill repeats, but that’s just crazy talk. Something like that on a Monday gets your Q-card revoked, and the chance of finding yourself in one of the shallow graves on the side of the hill becomes a real possibility. Besides, some pax call that The Reaper. Of course,they break up all that glorious running with merkins and squats, right? Oh well, repeats were still dancing in YHC’s demented mind, and YHC had other plans for the pax as he approached the meeting area weinkeless.
Conditions: 56f & damp, no rain
Disclosure, prayer, and a strong welcome to the cool kids in the class who wore banded together to coordinate in gray shirts.
The Thang:
The gait was already open when YHC arrived so we set off towards the track, only to find that the next set of gates were locked. Oh well, we can warm up on the cushy graveyard field. 2 laps around the football field and circle up in the endzone. Stretch it out, you’re going to need it. Head to the goal line. YHC promised repeats.
Back peddle to the 10 yard line, run to the goal line, back peddle to the 20 yard line and run to the goal line, and go up the ladder all the way to the 50 yard line. Then, come back down the ladder (40, 30, 20, 10). Plank until everyone get’s done.
Take a lap around the field.
Repeats, right. Do it again, instead this time run forward then back peddle, back to the goal line. 10, 20, 30, 40, and 50. Instead of coming back down the ladder, sprint the full 100 yards and plank it up until the 6 arrives. Some quick plank-o-rama to allow the breathing to slow, then give YHC another lap & a 1/4 around the field until we reach the stairs. Head up the stairs and walk to the front of the gate. Mosey to the bottom of the hill by the tennis courts.
Now that we are all appropriately warmed up, it’s time for Pepto’s Roller Coaster of Repeats. Back peddle up the hill to the 3rd light and the run down, take a right heading towards the school, and back peddle to the 3rd light. Run down, and back peddle up to the 2nd light of the tennis court hills. Keep doing this until have done each light, coming down the ladder. Take a breather and mosey to the bottom of cemetery hill.
At the bottom of the hill, take 2 minutes to recover. We need our breath and our bodies to be relaxed for this one. YHC described 3 efforts. 1st- nice easy effort to the top of cemetery hill, and slow mosey back down. The 2nd effort will be to shave 5 seconds off the 1st effort, and the 3rd effort will be to shave 10 seconds off. YHC knew the guys wouldn’t sandbag the 1st effort, but it was an overall nice pace. The 2nd effort was harder, but YHC had the pax hold up at the bottom. We recovered as YHC described how Strava lists this as “The Grinder.” Instead of shaving off 10 seconds, let’s set PR’s!!! Everyone was encouraged to give it their all to the top and through the top, just so that those of us running Strava would be sure to get a full run on the “The Grinder.” Despite warnings from a helpless individual, no merlot would be spilled at the top. Once recovered, take off. All pax finished the grinder in less than 1:20, and really put forth an all out effort. Mosey back to the parking lot.
COT/BOM
Announcements:
BRR is coming. HC now. 1 team has been formed. How many teams will there be?
Go light sim coming up.
Mudrun still getting going.
Don’t forget about the quarry run, if you like hills.
Prayer Requests:
Audra Ebo, continuing with chemo in preparation for tumor removal at MUSC. She will spend 2 weeks at MUSC with the surgery.
Sebastian, continues to work with his chemo.
Closing prayer
Devotional:
Ephesians: 5:25- “Husbands, love your wives, just as Christ loved the church and gave himself up for her.”
We should all show complete love and respect to our wives. We wouldn’t dishonor the church, but how many times do we “cheat” our wives of the same love & respect. YHC struggles with this, and doesn’t do as the Bible commands, but YHC continues to work on this. We put so much effort into getting up in the gloom to better ourselves daily, and go on these amazing CSAUP events, but do we do the same in our personal lives at home? Each time you find yourself struggling, re-engage in the love for your M’s, just as you would when you find yourself drifting from your walk with God. Even if you feel that you have reached the summit in your marriage, remember it’s just like being at the bottom of cemetery hill. Sure, you just survived 33 minutes of a Monday morning stride work-out, but you still have 12 more minutes. Each time you run up that hill, give a little more, until the 3rd time you are asked to give an all-out effort. Just like running today, in life, we are all able to push harder and achieve something we haven’t felt we could do before.