Folsom 7/18

Though I have posted in the afternoons more often than not on Tuesdays and Thursdays over the past few months, Folsom is where I first drank the F3 Kool-Aid and I still consider it my F3 home, so to speak. As I drove by the gazebo, I saw an ol’ Pole Cat making his way across the street. Fortunately he kept his funk to himself but I got to thinking back to the time at Folsom years ago when I had the Q and we were running on the path behind the small pond. A small skunk stopped us dead in our tracks and I yelled out “Retreat! Retreat!”. We may never see a group of men run so fast again! PRs were set! Back to today, I made it to the circle with about 30 seconds to spare (had no idea I was cutting it that close). There was a great crowd out this morning. Get those legs good and loose fellas!

We warmed up with 25 Side Straddle Hops IC, 10 Gravel Pickers IC, and short mosey to the tennis court.

Next up – grab the fence for some leg swings. 10 swings each leg in front of the leg your standing on, then 10 swings each leg behind your standing leg, then 10 each leg front to back. Then, we assume the plank position for some more stretching and some movement between high and low plank.

Everyone on the line, each movement goes across 4 tennis courts to the 2nd light pole.
– High Knees 2x, recovery walk back to start
– Butt Kickers 2x, recovery walk back to start
– Hesitation Skips 2x, recovery walk back to start
– Karaokee down and back 2x (by request from Kapowski – good call!)
– Basketball Slide down and back 2x
– Lunge Walk 1x, recovery walk back to start

We shorten the course slightly to 3 tennis courts now – about 40 yards.
– Half speed sprint, roll into full speed 2x, recovery walk back to start
– Sprint 2x recovery walk back to start
– Sprint down, sprint half-way back (I think we did that 1x)

This workout was intended to truly sprint and give it all you have. You get a moment to catch your breath during the recovery walk. I saw a lot of hustle out there! Quick Recovery and circle up for some additional leg work.
– 10 Jump Lunges x3
– 10 Jump Squats x3 (short squats and jump/land on the balls of your feet)
– 5 Tuck Jumps X 3 (originally I called 10 but changed to 5 to encourage quick ‘back to back’ like Ponyboy was doing)
– 5 – 5 count SSH Tuck Jumps (use quick feet)
– 5 – single leg bounces each leg 3x
– 5 – 5 count Single Leg Tuck Jumps 3x

My legs were about toast and it looked like most others were in the same boat. On your 6 for some Iron Cross stretches and 2 sets of 10 Penguins in cadence. We had time for a little more cardio upper body work. 5 burpees, 10 Merkins, 15 LBCs. Recover. 4 burpees, 8 Merkins, 12 LBCs. Omaha. I have about 2 minutes left and quickly walked through some Mobility stuff Wojo had us try at Midoriyama last week. A lot of that stuff is mental but we seem to forget it as we get older. A few guys gave it a shot and I encourage all of you to work on some of those type of movements at home, whether it’s with the kids or the wife, or just on your own. I’m not a doctor, but I am a firm believer that flexibility and mobility can help prevent injury. My last piece of “wisdom” for the guys is that it is a really good idea to get out and run tomorrow morning to keep soreness down after a workout like this. If you don’t run tomorrow, Thursday will be rough!

COT – Prayers for Ball Joint’s aunt, Brillo and Schattner’s 2.0 as they go off to boot camp, my mom, Huck, Hacksaw, Norwood, and Turtleman. 2nd F lunch is at Pita Wheel in Dallas tomorrow!