15 PAX were motivated by the impending Tarheel 10 Miler which is the weekend after next. It was a perfect, cool morning for running. YHC grabbed the Q spot so that I could control the workout and protect my injured toe. I intended to stay on Hooker Fields the whole time and get in some ab work with some running. Was a good plan for my own needs. However, F3 isn’t about just you. Homes mentioned he needed some hill work to prepare for the upcoming race and it reminded me that others do, too and they need someone to step up and make them stronger. So, Plan B was orchestrated.
Typical warmup with our new found dynamic stretches
We waste no time leaving Hooker Fields and heading down to the bottom of Raleigh Rd. From here, we begin a suicide running to the first streetlight and returning to our home base. Air squats while we wait for the PAX. Next, run to the 2nd streetlight and return. So on for the 3rd, 4th and 5th streetlights each time climbing a little more up 54. Finally run to the top and wait there. 35 minutes and 4.5 miles of suicide work
Mosey to the field and partner up. Pax 1 runs 400m while Pax 2 does burpees. Switch. Repeat another round
Next, Pax 1 runs 800m while Pax 2 does flutterkicks for the first lap and planks for the 2nd lap. Switch
Out of time. There were at least 3 more streetlights on Raleigh Rd that we abandoned. We need something to look forward to in future workouts. We will conquer all of them next time. We achieved 5 miles in total. Plan A would have been a comfortable, safe workout. My toe didn’t like Plan B but the rest of me did and I am glad we pushed ourselves.
COT:
Reminder to support Compass Center which helps those who suffer from domestic abuse. You can give your time at a lunch next Wednesday or you can give a donation to DOI (Paypal or Venmo) and he will forward them to the cause.
F3 Dad’s Camp Aug 18-19 weekend. Contact Au Jus with any questions.
If anyone wants a meeting request/calendar reminder for the monthly F3 Chapel Hill lunch, please contact Draper.
Prayers to the CH school community today for their safety
Subprime