{"id":357823,"date":"2017-03-26T08:44:54","date_gmt":"2017-03-26T12:44:54","guid":{"rendered":"http:\/\/f3nation.com\/?p=357823"},"modified":"2017-09-06T16:44:24","modified_gmt":"2017-09-06T20:44:24","slug":"respect-4","status":"publish","type":"post","link":"https:\/\/www.f3enc.com\/backblasts\/the-commons\/respect-4\/","title":{"rendered":"RESPECT"},"content":{"rendered":"<div class=\"meta-tags-content\"><div class=\"workout-meta-box\"><ul><li><strong>When:<\/strong> <span class=\"workout_date\">03\/26\/17 <\/span><\/li><li><strong>QIC:<\/strong> <span class=\"qic\">Stretch <\/span><\/li><li><strong>Pax:<\/strong> <span class=\"pax_tag\"><a href=\"https:\/\/www.f3enc.com\/tag\/bono\/\" rel=\"tag\">Bono<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/fredstinko\/\" rel=\"tag\">Fredstinko<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/stretch-moved\/\" rel=\"tag\">Stretch (moved)<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/strokes\/\" rel=\"tag\">Strokes<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/tonka\/\" rel=\"tag\">Tonka<\/a>, <a href=\"https:\/\/www.f3enc.com\/tag\/zucker\/\" rel=\"tag\">Zucker<\/a> <\/span><\/li> <\/ul><\/div><p>YHC was pumped to see how the PAX stepped up to show support for Papa Smurf with the shovel flags planted for his 50th birthday! It was a beautiful site to see and special to be a part of. With that in mind I wanted to do something special to honor the 50th b-day of the Papa Smurf.<\/p>\n<p>The thang: \u00a0It was great to have Bono and Tonka join me for some EC this AM starting at 5 AM, we were able to get in 6.5 miles while avoiding a local pitt bull. \u00a0Was able to swing back around at 5:30 AM to see if we would have any takers on the 5:30 start time but continued on when no additional PAX showed up. \u00a0Great time to talk to some wise guys and learn from some of their experiences, I&#8217;ve always told people a good training pace is when you are at the point you can&#8217;t say a complete sentence but can still barely hold a broken conversation with your running buddy.<\/p>\n<p>Zucker, Fred Stinko were waiting at the normal shovel flag spot (MIA due to shovel flag planting) and then Strokes came flying up just in time. As my muscles started to tighten up I knew we need to get the party started.<\/p>\n<p>Warm up: In candence x10 SSH, butt kickers, air squats<\/p>\n<p>Mosey down to the playground for 50&#8217;s: perform 5 rounds of 10 pull ups and 10 WW2&#8217;s with 40 yard run between each. OYO. \u00a0Pull ups are actually a great exercise for runners to develop core strength and stabilize the lats at the low back.<\/p>\n<p>Mosey to the Parking deck and meet at the bottom level: Run up the ramps to the top and back down the steps (Strokes and Fred Stinko were glad they only had to go down the steps after just finishing the Storm the Stadium event the previous day). Once at the bottom performed 10 squat jumps, repeat run each time and perform 10 Jumping Lunges (OYO), 10 (2 count) mountain climbers, 10 Smurf jacks (in cadence), 10 (2 count) skaters (OYO). \u00a0Total of 5 rounds in the parking deck for 50 total reps, Respect.<\/p>\n<p>Mosey to Founders Circle and the fountain: 10 box jumps onto the fountain and run to end of the street and back x5 rounds for another total of 50 reps with the option of step ups for those with sore calves!<\/p>\n<p>Scout run back to the flag and down to the stage and back to get us to the full 5 miles and some time left for a little time left for some Mary; In candence American Hammer, WWI, Supermans each x15 reps. Finally&#8230;&#8230;Recover.<\/p>\n<p>BOM: Prayer requests: Cousin IT&#8217;s family as he just lost his mom this week, Papa smurf and his family, Praise for the fellowship of the group at Storm the Stadium the previous day.<\/p>\n<p>Annoucements: Wanted to show some RESPECT today for our original Nathan Papa Smurf today. \u00a0Happy 50th man! \u00a0Lock shields together men and go into battle!<\/p>\n<p>Start training for Sasquach now as it will kick your butt then if you are not prepared. For those that are not aware of the set up for the race here is the run down (changes may happen but this is the basic set up).<\/p>\n<p>Meet at Town Commons- 10 min workout, then mosey to Elm St Park (once everybody arrives only) another 10 min workout as a group, mosey to the Stadium (wait for the six, PAX again) 10 min workout, mosey to Paramore Park (this is the longest distance about 4.5 miles, wait for the six and all to arrive again)&#8230;the format may change but last year we started the &#8220;competition&#8221; at this point. \u00a0 5 rounds of Cindy (5 pull ups, 10 push ups, 15 squats) as fast as your can OYO and then you can start the last leg of the run from Paramore to Boyd Lee Park (2.3 miles) \u00a0By this point your body is telling you to quit trying. \u00a0First one there wins, heck if you just finish this thing that is the goal. \u00a0Some tips, it will be hot, you will be pushed hard at the stations, make sure you hydrate and fuel up 1-2 days in advance and have fuel ready during the race if you need it. \u00a0This is a long event and the heat is part of the challenge, don&#8217;t start the event already dehydrated. \u00a0Push yourself, you won&#8217;t forget the shovel flag finish. \u00a0If you have more questions come out to the commons and we can chat about it. \u00a0 \u00a0Make sure you are either running in the event or helping with safety, driving supplies or helping with the event. \u00a0This is something that F3 ENC promotes that few events can compare.<\/p>\n<p>See you on the pavement\/trails. \u00a0Stretch Out.<\/p>\n<div class=\"tclapsection\">  <div class=\"tclapsbox user_tclap\" data-post_id=\"357823\">    <div>      <i class=\"fa fa-sign-language\"><\/i> TClap |     <\/div>    <div class=\"tclap_counter\">0<\/div>    <div class=\"tclap_spinner\"><i class=\"fa fa-spinner fa-spin fa-fw\"><\/i><\/div>  <\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>When: 03\/26\/17 QIC: Stretch Pax: Bono, Fredstinko, Stretch (moved), Strokes, Tonka, Zucker YHC was pumped to see how the PAX stepped up to show support for Papa Smurf with the shovel flags planted for his 50th birthday! It was a beautiful site to see and special to be a part of. With that in mind [&hellip;]<\/p>\n","protected":false},"author":99,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[9],"tags":[3,138,263,137,6,244],"acf":[],"_links":{"self":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/357823"}],"collection":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/users\/99"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/comments?post=357823"}],"version-history":[{"count":0,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/posts\/357823\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/media?parent=357823"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/categories?post=357823"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3enc.com\/wp-json\/wp\/v2\/tags?post=357823"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}