Happy 1 Year Anniversary, #The Rabbit!!

17 PAX strong on this fine morning, all of them beasts. What do you do when you host 17 thoroughbreds for (per the request of Mr. Wares…) a hilly, but non-technical trail run?? Well, naturally, you take this group of bad asses out to bang the 3 Sisters of BC. Time to get filthy, brothers.

Meet up @ Veranda, our special StartEx for today

Greetings, Fist Bumps

Circle Up as PAX file in

FOREPLAY

SSH, x15 IC

OH Lumbar Stretch, L/R

Hip Flexor Stretch + Upper Body Rotation, L/R

High Knees

Butt Kickers

Carioca, L/R

Bounds

Bernie Run

THE MAIN EVENT

Led PAX down the concrete path from the Veranda out to the main walking trail by the new mountain bike skills course. Took the trail up and around Catullo Run (always Choose The Harder Thing) and down to the base of Bennett Mountain bridge. This section was about 1.5 miles.

When the training log calls for getting out and humping some hills, Strange Brew and I hit the repeat button on what I like to call the “3 Sisters” loop. This is a nasty half mile (plus or minus) loop that includes two sections of steep sexy a** climb, and one hot AF section of downhill. This grind not only allows you to get some nice vert in a relatively short distance, but it also gives you an opportunity to bang the quads by pushing the pace on a steep downhill run (gotta hit that up and down hard, brothers if you want to really smash it when it counts). As any true Alpha Dog knows, you can’t call it a night unless you pop off at least three times. So that’s what we did. We banged the 3 Sisters of BC three times and got another 1.5 or so miles of action under our belts. Strong work, brothers!

Feeling that nice warmth coming over us, we decided to take it the 1.5 miles back to the startex to finish out the session. In total, we got a bit over 4.5 miles and 600+ feet of gain. Lovin’ it!

REFRACTION

COT/BOM

Circled back up at the Veranda. No time for Mary.

Announcements

• Wuerffel: Call out for runners to join the Blue Ridge Relay teams. Need a few more runners to fill slots. Please contact him for details. This is a great event, not only for the racing aspect, but due to the awesome fellowship and camaraderie with all your fellow team members.
• Grunge: Announcement that Horny Toad and Sussudio will be taking over as Site Qs for #theRabbit! Over the past year, these two have stepped up big time, not only to Q and lead the PAX, but in their enthusiasm and support for the AO. I have really appreciated the contributions and the support from both. I know they will do an awesome job. Congrats guys! Excited for what is to come as Toad and Susu lead the Rabbit into the next year!

BOM

The F3 site states the following: “F3 is a national network of free, peer-led workouts for men. We plant, grow, and serve these groups to invigorate male community leadership.” For me, F3 has made good on this promise. When I was approached to launch and lead this AO, I had no idea what to expect. What an amazing experience and opportunity it has been. Through this role, I have been challenged to develop and grow my leadership skills, as well as meet so many awesome brothers in our region who have inspired and motivated me to progress, push, learn, and grow. A number of those brothers were standing in our circle this morning.

What started for me as a mustard seed has grown into a forest. F3 provides so many opportunities to step up and lead. I was given this awesome opportunity and in turn, I want to do the same for others. I encourage all those out there to take advantage and seize these opportunities as they arise. It is truly a life changing experience and will benefit every area of your life. Thanks again for an awesome morning! Glad we were able to finish the year with a “bang.” Now, on to the next year, brothers! Until next time, aye!

— 00 — 00 —

After workout 2ndF took place @ Breakaway Cafe. Awesome fellowship, brothers! Glad that Dueling Banjos and Rambler were able to join! Special thanks to DB who brought along a nice little “giftie” for the one year celebration. Our new Rabbit Site Q motto: Those who take on The Rabbit, must take on The Rabbit!

Thanks to Andy and Amy @ Breakaway Cafe for opening a 1/2 hour early for a bunch of sweaty dudes!