YHC has been getting back into running, trying to maintain a weekly base of about 15-18 miles this Summer and then begin a half marathon training plan in September in preparation for a Half sometime later this year. I have yet to select a race and make a HC, but I am going to do it. I am wanting to increase my speed and get faster, but I am missing speed work in my weekly runs. Early this week during a workout, I was talking with Whoopee about adding some speed work into my runs and he suggested that when Q’ing, incorporate speed work into the workout. So there was an open Q at The Goat this week and I asked Dolph if I could have it, which he gladly said yes. Now what are we going to do? Sprints will be on the Weinke.
I was not really sure how many PAX would show up at The Goat due to all the 4th of July celebrations, but I knew two would be there, YHC and Madman. It was a very muggy morning as we pulled into downtown Cramerton. Four PAXs were already there, Dolph, Broke, Dirt, and Anchorman. Dr.Suess showed up at 5:30am.. Let’s get this party started!
SSH – 30 I/C
IW – 20 I/C
Merkins – 10 I/C
Mosey over to Goat Island towards the back parking lot. While on the way we stop for some burpees, 1x @ bridge, 2x @ first light post, 3x @ next light post, 4x @ bridge, then 5x @ back parking lot.
Four Corner Escalate x2
Corner #1 – 10x merkin and then sprint across parking lot
Corner #2 – 10 merkins, 20 mountain climbers, and then zombie walkers to next corner
Corner #3 – 10 merkins, 20 mountain climbers, 30 SSH, sprint across parking lot
Corner #4 – 10 merkings, 20 mountain climbers 30 SSH, 30 American hammers, zombie walkers to start
Rinse and repeat…
Mosey back to playground area. Stop at picnic shelter for some dips and step ups!
Dips 15x I/C
Step-ups 10x OYO
Rinse and repeat….
Mosey back across bridge to bottom of Ninth St for some Triple Nickel
Merkins x5 at bottom of street
Sprint to the top (YHC was pushing up the hill, but couldn’t keep up with Dolph, Dr. Suess, and Broke)
Jump Squats x5 at top of hill
Rinse and repeat 5x…..
PAX, five sprints up the hill wasn’t enough, so Broke wanted to do it again. So we ran to the top and over to the wall, back of Dopher’s, for some marching soldiers, x20 I/C and overhead presses, x20 I/C.
Rinse and repeat x2.
Mosey back to parking lot for a round of jumping and burpees (PAX circle up for jumps standing in place and then Q calls down for a burpee, and then next PAX calls down for a burpee. continue around the circle) x2 and then a round of mary to finish out the workout…
Announcements – Open Q slots at both The Storm and Goat, need PAX to sign-up
Mayor with health issues, Breaker Breaker’s M, aunt and uncle (some medical issues); praise for Lynn Hamm, and Speed for Need (continue to push those who can’t push themselves and impact on others lives)
As we closed, YHC shared a verse from the Bible, “Whatever your hands find to do, do with all your strength…” Ecclesiastes 9:10. God has given us all some kind of talent, job, and responsibility, which we should seek to use all our strength to do the best we can do with these gifts and do it glorifying God at the same time…I recently read a devotional from FCA Resources that refer to the above scripture and relates to our lives. There are five key points that we should all be following as men of God, husbands, fathers, employees/employers, and in everything that we do.
Effort – if we want to be better, we must do the things that make us better
Desire – We must have the desire to make the effort to be better
Responsibility – We can’t hide behind excuses. True winners accept responsibility. If you aren’t what you ought to be, why not fix it?
Consistency – Bad habits develop naturally; you don’t usually have to do anything to develop them. Everything in life that’s good and worth having requires effort.
Repetitions – Reps are the only way to correct bad habits. We must keep doing the right things because they are the right things to do.
Thanks to all the PAX that desired to make the effort getting up early this morning and come push yourself to be better and stronger men. All made great effort. Keep pushing the rock! As always, it was an honor to lead you all!
“I can do all things through Christ who strengthens me….” Philippians 4:13