Let’s Do A 5K

I reached out to Past Due to donate some dress clothes for the STRIVE program, as I had cleaned out my closet and had some ties, sport jackets, and pants that I could no longer wear. Quick plug for STRIVE, they help teach men getting out of prison interview skills and they need clothes that they could wear to an interview. Great cause!

Anyway, he asked me to Q for him at Build Up and I was more than happy to oblige! Hadn’t done a Q in a while and it was time to step up. I wanted to keep it simple, but bring the pain and put in some miles…..b/c Sasquatch is coming! I arrived……..EARLY……and Hot Spot planted a shovel flag for us and we were ready to start on time. No FNG’s so short disclaimer….I am obviously not a professional….so here’s how it went:

Warm Up

Good Mornings x 12

SSH x 12

3 PAX had rolled in late……..so we did 5 burpees for good measure. why not

The THANG

1/2 Mile Indian Run

Next was BLIMPS.

5 Burpees

10 Lunges per leg

15 Imperial Walkers

20 Merkins

25 Plank Jacks

Rinse and Repeat

YHC had a hard time recalling because last time I Q’d and did BLIMPS, Picnic Tables were the P and S was squats….. So we just did BLIMP…..but made it BLIMPS (plural) because we rinsed and repeated…..which made a mile of BLIMPs. That created a little mumblechatter over the confusion, but we pressed on.

Plankorama for the six lead by who knows who because I wasn’t there! But TCLAPS to whoever lead those! Leaders create and encourage others to lead !

I could tell heart rates were high….and really enjoyed the looks YHC got when I let the PAX in on my secret…..we were running a 5K today!  We had completed a mile and a half already…and were at 28 minute mark. So we had 17 minutes left to finish the last leg and make it a 5K.

Burpee Mile

10 Burpees, run 1/4 mile; 10 more Burpees run 1/4 mile to Flag; 10 more Burpees, run 1/4 mile; 10 more Burpees, run last 1/4 mile back to the flag. Saw some PAX do another round of Burpees at completion…..probably wanted extra credit and didn’t want to come between them and some good pain!

Finish by running final 1/2 mile lap OYO (no burpees to slow you down)

Impressively, everyone that was running made it back to the flag by 6:15 ! Tremendous effort !

It should be noted that those that finished early may have forgone Plankorama and went “poolside” for the six ! Also had 4 PAX who shook my hand and ran to their cars……probably scared I would ask them to run another lap! Please come back !

COT/BOM

Splinter -retired boss triple bypass Jerry Kennedy

Spaulding – wife had surgery last Friday and could be six week recovery

Cannonball – surgery on neck/back Tuesday

Matlock – co worker passed away

Tin Man – son has mono

Mayhem – Josette Cook passed away from cancer; prayers for her children and family

San Fran – family friend has funeral

Kids finishing school year

Mayhem – oldest son Zach going to Marine Boot Camp in San Diego May 15th

 

MOLESKIN

I ran my first 5K a couple weekends ago….had some anxiety at first as to if I could make it. Wanted to break 30 minutes…..finished at 28 minutes flat. When I started F3 in November, I could hardly finish a 1/2 mile lap around Boyd Lee Park. I didn’t want to announce at the beginning of the workout that we were doing a 5K, although I knew that most were up to the task. But sometimes we psych ourselves out…..we tell ourselves we can’t before we even try. We become our own worst enemy. I know I sure have.

The Sasquatch is on July 29th at 6am at the Town Commons. Mr. Belding has posted a Sasquatch (III) Pre-Blast, so check it out. Training starts THIS SUNDAY 5/7 at Town Commons at 5:30am….will be running to Elm St, Minges, and ??  Doing workouts in between?  If you are on the fence….or worry if you can make it that far…..come give it a shot with me! You have almost 3 months to prepare. Don’t let your mind tell you that you can’t do it.

Had some good second F with newer F3 Brother Open House who is in pretty good shape….just needs to increase cardio. Keep pushing that rock my friend ! Also pushed toward the finish with Hightower, San Fran, Popeye and Chumlee. Love it when Iron Sharpens Iron and you see the PAX push each other! Also had some “Mall walkers” coming around counter clockwise and encouraging the PAX along the way (Shrimp, Splinter, Charlie Brown, Past Due) Tremendous Job! (sorry Charlie Brown, but no trademark yet on the word Tremendous).