I reached out to Linus a few weeks ago to secure the Q for this weekend. It was the Saturday following my half marathon and ahead of the P200. I’ve missed being with the guys for Saturday bootcamps as that was my long training run for the past 8 weeks so here was an opportunity. As the Q, I could control the workout – well, attempt to control is more like it. I was transparent on my pre-tweet via twitter and slack, even offering the white flag of “no burpees.” Well that seemed to get in the crawl of a few who should remain nameless. Maybe they were irked over the historic ACC Tournament Semi-Final game and their team’s performance – hard to say. But the bear was poked and I revised my weinke a bit. With a few minutes before 7 am, the circle began to form and Sister Act surprisingly was not present. Hmm, the one that questioned my workout failed to show. One can only assume he’s currently in a high school auditorium in a small city suffering through15 hours of dance competition with loud women screaming “you go Britini…” (and that is with an “i” on the end – just to be different). Let’s get back to the men actually brave enough to post and accept the challenge. We had an FNG among us – welcome to Jonathan Baines – forever known among F3 as “Wax On.” I gave a high level disclaimer, we recited the Pledge and got into the warm-up.

The script changed a bit with Sister Act but I still felt a bit punchy so…

• 5 Burpees OYO
• Squat Merkins – the groans indicated this was enjoyable, especially when I said to hold for a count on the down part
• Side to Side Lunge – HIPAA jumps in with some drivel about cadence, so I went to a silent count – amazing most still followed

With the chatter beginning and Whoopee needing to leave for AAU basketball – I followed his often lead to be tired of my own warm-up. See you guys – we’re going to run – 7 men followed me out of the parking lot, up Garrison to Grier Track. Other than Gold Digger, I’d say most of us that run probably could use some stretching before getting started to really get loose. I’m not talking about the running nerds that go on a 2 mile warm-up jog, but enough to get loose. Most of us begin with the static stretching – the basic right over left, left over right, pull your leg back on both sides for your hamstring, maybe push against the wall and then take off. Static stretching is worth considering if you haven’t tried it. On the track we began

Walking Toy Soldiers, wide leg swings, walking lunges, high knee pulls, side leg swings, ground sweeps, high knees, butt kickers, karaoke right, then left, and we finished the lap with a 200 m NUR. Lap 2 was a light jog; Laps 3 & 4 were 30 second intervals – begin with speed (400m pace) then recover for 30 seconds with a light jog or walk (you vs. you – modify as needed). With the trip up, we were at 1.5 miles at this point. Fellowship mosey to the Grier Gym.

Next up was a little more than a 2 mile run. Because we had various paces I needed to challenge the faster guys so with that – anyone that gets ahead of the pack by a decent margin (~50 yards or more) must turn around and run to the back of the line – a reverse Indian Run. This kept us together for most of the run with good conversation and fellowship. With 22 minutes to go, I had one other thing planned and shortened it a bit. We arrived at Marilyn Ave, a short incline of 0.07. The GPS indicated the elevation was 15 or so feet but it looked more. We did the Triple Nickel with 5 merkins at the top and 5 lbc’s at the bottom. We then covered the final mile back to base.

COT – Rudolph covered announcements and prayer requests – see his BB for that info. I will highlight the upcoming Convergence at Folsom 3/30 at 0700. Dark Helmet will make a guest appearance. Rudolph challenged to bring an FNG or a Kotter to that workout.

Moleskin – I’ve been working on this one for a while and wanted to try it. Many times these ideas appear to be good but difficult to execute. This actually turned out close to what I’d hoped to achieve. I’d set a goal for 4 miles on the run and ended up at 5 which is a testament to the PAX that followed along and their willingness to accept the challenge. Quiche did his standard amount of complaining – not enough upper body work – meaning he has to do extra credit at home today. Surprisingly he didn’t have an emergency and stayed the entire workout. Monk was steady and strong. Moses has been training not only for the P200 but a Half Marathon he’s running in Charlotte on 3/30 – he’s ready to beast both. Time Frame had new HOKA’s on – I believe he’s caught the fever. Linus pushed his rock once again – all that EC running is paying off. Fresh off an 8 mile EC run Stroganoff and Roscoe accepted the challenge though they noted a few ibuprohen and Epsom salt bath to get ahead of the soreness. For the rest of the P200’er’s and other PAX – you missed on the fun. Hopefully another time soon.

Short Sale