Q: Run Flat
PAX: Maestro, Gnat, Scooter, Eeyore, Buick, Gaylord, BlueBird, OneHit, Mr. Beast, Run Flat, Carolina Lean, Queso, Jukebox, Skidder, Pacifier
FNGs: None
COUNT: 15
INTRODUCTION:
Disclaimer, 5 Core, Mission Statement, and Credo were all give.
WARMUP:
Bear Hugs
Daisy Pickers
Quad Stretch L&R
Don Quixote
Mosey to the track
THE THANG:
Pax circled up on the track beside the ole faithful PVC pipe finish line.
Round 1:
– Jump Squats w/ ruck on X10 OYO
– Overhead Ruck Lunges X10 OYO THW
– Ruck Thrusters X10 OYO
Rucks dropped, and the Pax lined up for a 400M dash with a 2-minute timer. Everyone crossed the finish line in time—no penalties here!
Round 2:
– Jump Squats w/ ruck on X10 OYO
– Overhead Ruck Lunges X10 OYO THW
– Ruck Thrusters X10 OYO
Another 400M lap with the same 2-minute timer. Once again, everyone made it—smooth sailing!
Round 3:
– Jump Squats w/ ruck on X10 OYO
– Overhead Ruck Lunges X10 OYO THW
– Ruck Thrusters X10 OYO
This time, the 400M lap wasn’t so forgiving. Not everyone made it, so it was penalty time! YHC initially called for 10 Man Makers, but the mumble chatter was too much, so it doubled to 20. Laughter turned to cursing about halfway through!
Round 4:
– Jump Squats w/ ruck on X10 OYO
– Overhead Ruck Lunges X10 OYO THW
– Ruck Thrusters X10 OYO
Pax lined up for another 400M lap, this time with a merciful 2-minute 10-second timer. YHC called an audible at the 200M mark, reverting to 2 minutes. Gaylord hit the afterburners and took off like a rocket, and literally blew everyone away! No more 10-minute miles for Gaylord. No penalties for round 4!
Just as YHC called for everyone to circle-up, someone reminded me to watch my time because it was 6 minutes till, so instead of Mary, we went for a final round!
Round 5:
– Jump Squats w/ ruck on X10 OYO
– Overhead Ruck Lunges X10 OYO TEW
– Ruck Thrusters X10 OYO
– Overhead Ruck Lunges X10 OYO TEW
A final 200M out-and-back with a 1-minute timer. Gaylord led the pack with his newly found speed, and everyone finished with jelly legs and seconds to spare!
Way to work guys!
MARY:
Not today
ANNOUNCEMENTS:
F3 Float today
Labor Day Race
09.17 Cross Roads Fund Raiser
10.07 Celebrate Recovery F3 Night @ Northway
PRAYER REQUESTS AND PRAISES:
J Sappes Mother
Eeyore
The Notebook’s move to ATL/Ga Tech
Run Flats Grandfather