I’ll make you a mountain racer
Warm Up:
Jog around park track (1/4 mile), then circle up for warm up exercises:
Side straddle hop 20xIC
Sir Fazio arm circle 10xIC forward, 10xIC backward
Good Morning 10xIC
Squat walkers 10xIC
Hillbillies 10xIC
Mountain Climbers 10xIC
The Workout:
Partner up – size doesn’t matter – for DORA. Odd number of Pax so YHC went solo – followed H1N1’s team for timing when to switch to run.
100 WWIIs
200 Merkins
300 Squats
While partner is doing exercises, other partners run 3/4 of the way around the parking lot, then bear crawl back to partner the last 1/4 (about 0.04 of a mile). I believe all PAX ran/crawled 6 times so totaled about 1/4 mile of bear crawling.
Some mumble chatter about not being able to run home while we were doing squats. Just wait, there’s more!
5 Minute Mountain Legs
After failing to complete the Barkley Fall Classic 50k again, I chatted with some friends who did finish. They suggested adding this workout at the end of long runs, so I figured I would also bring it to F3.
Round 1: For one minute, do forward lunges, alternate legs each lunge (max of 10 lunges each leg). If finished before 1:00, rest the remaining time.
Round 2: For one minute, do backward lunges, alternate legs each lunge (max of 10 lunges each leg). If finished before 1:00, rest the remaining time.
Rest 30 seconds because now it’s going to be tough
Round 3: Do backward lunges, 10 each leg, only when you come back to the standing position, don’t put your leg down. If finished before 1:00, rest the remaining time.
Round 4: On picnic tables, put left leg up on bench, right leg on the ground. Do step ups for 30 seconds, keeping left leg in place on the bench, with right leg not actually landing on the bench (just in the air, then back down to the ground). After 30 seconds, switch legs.
Here is the link to the actual workout – apparently I took it easy on you guys and we were supposed to do 15 each leg in the round 3, and 1 minute each leg of the step ups! Next time…..
https://trailrunnermag.com/training/cross-training/the-5-minute-leg-circuit-for-mountain-running-strength.html
Mary:
American Hammers 15xIC
LBCs 15xIC
Low Slow Flutter 15xIC
Freddie Mercury 15xIC
Announcements:
CSAUP – Odyssey on Saturday October 20th from 0600 to 1000. Signup here –
https://docs.google.com/spreadsheets/d/1NPIsrEXeX7jljOX4kfRqZiM_3ra3dQ1Pat0kcehPhUc/edit#gid=0
No U-Turn – we will instead do the Holly Springs Half Marathon preview run, with aid station support from LifeTime Fitness. F3 will begin at 6:30, run club at 7:00. Farva also mentioned he will be doing 3/1 intervals at 6:30 if you wish to join him.
Heather Jones from HSRC is running 36.5 miles at Womble tonight (10/4/18) to celebrate her son’s 1 year old birthday. She is also raising money for research into a rare genetic microdeletion he has – he is missing 4 million lines of genetic code. Here is the Facebook event – https://www.facebook.com/events/290240678256087/ and fundraising page (and more of the full story) – https://www.gofundme.com/365-miles-for-camden039s-365-days Let’s get out there and show her some F3 support!
Prayer:
Remembering Darth Visor and praying for his family. Let him be a reminder to us that it’s ok to say you are not ok, whether physically or mentally. If you are at a workout and something doesn’t feel right, or you are struggling with something in your everyday life, say something to someone. Take a rest if needed. It is not weakness to say you need help.
Prayers for our brothers we are missing in the gloom, dealing with sickness or recovering from injury or just being a bum!
YHC took us out, it was an honor to lead you men, great work!
