Gooder

16 total PAX  parked in the parking lot for Folsom on Saturday morning. Some ran long miles training for the P200 and didn’t post with the rest of us. At least one of those hit a new record distance(Bedpan 10 miles) so I guess I’ll give them credit here. Some showed to post but left after the first sequence of pain in the the thang(Westside). He was hustling for that first part so I’ll give him credit I suppose. He claims he had an emergency at work. Some claim he only had 20 minutes of cardio in him. I don’t know I’m just reporting here. There was a lot of EC going on. Believe it or not Def Leppard had the most EC at 7+ miles! We even had 1 that showed for EC then left before we even got started. He will not get credit here. You know who you are!

Warmup:

Blah blah blah. Does it really matter? It’s just the warmup.

The Thang:

Over on Sportsman Dr(did you know the streets of Folsom are named?) at the end between the softball fields I informed the PAX we would be running to the first speed bump and we would do 10 hand release merkins. Then we would run back to the start to do 10 WWI sit-ups.  We would run to the 2nd speed bump and rinse and repeat. We would continue this until we reached the 5th speed bump which I might add is up on Leisure Ln. Volt made his objection of this known vocally. Not that it changed anything but I appreciate anytime you can get him to talk. A modification option was given and we got after it. Bat flippers flipped and the 6 was picked up. Westside pulled a Blart and we moved on to the next thing.

We made our way over to the lower parking lot for some hill sprints. You could fill the excitement in the air. I advised the PAX that when doing hill sprints you don’t necessarily need a steep hill. You want some incline but if it’s to steep then it will throw your stride off. I would’ve liked it to be a little steeper but it was all good. So we sprinted to the end of the parking lot then returned either walking or slow moseying. Enough to recover before doing it again. We did 5 rounds.

After the sprints we did some up/downs and alarm clocks. That was fun!

After that we hit the shelter for 3 rounds or was it 2? of 10 dips ic, 10 step-ups each leg oyo, and 10 derkins oyo. After this I had planned another round of sprints but it was getting close so we headed back toward the flag.

I had the PAX line up at the end of the parking, informing them they may want to get in line with the good asphalt. Time for some speed crawls! Speed bearcrawl out 3 parking spaces and speed crawlbear back. Do it as fast as you can there will be recovery time. Well let me tell you about 2/3 of these half repers(is that a word) leaned way out across the start, positioning themselves across most of the first space. I was not having any of this cheat yourself stuff and made everyone back up to the edge of the asphalt. We did 3 rounds of this then added in a few minutes of mary to close it out.

COT:

Announcements-Taking up some money to get a meal for a local pax who’s family lost a loved one-see Gumby, Convergence 4/2 at The Yank, We adopted a street in Gastonia-signup to help clean up on 4/16 see Slack.

Prayer Request-Thanks to Camilia for taking us out

Moleskin:

Great job by the runners going out and logging those miles. While we aren’t doing these races to win, it is appreciated by team members when you train and put forth the effort. Good hustle by the bootcampers as well. A special shout out to Camilia who is new to the group but is out there getting it done. It doesn’t get easier but you get better and stronger. Just keep moving!