Today’s “Fast and Slow” workout at The Falcon celebrated the reality that no matter how fast you can run, you can almost always run faster alongside a teammate pushing you, and you him.
Warmup (probably not the actual order)
SSH (slow and fast)
Air squats
Mountain climbers
Merkins
Etc.
Thang
We jogged to the bottom of the hill. In the first exercise, PAX were instructed to run hard to the Porta Potty and back and then team up with a man who finished at roughly the same time. This “calibration run” formed teams of men who run at about the same pace.
Next, each team of two took turns repeating that same Porta Potty run with the instruction to push each other to go fast, faster than they would run alone. No blue ribbons for beating your partner. The idea was to push each other to run fast together. While each team ran, the remaining PAX did various PT exercises from rotating Qs including but not limited to merkins, WWIIs, squats, some kind of terrible prisoner squat that Peach introduced, dips, etc. When runners completed the Porta Potty run, they immediately transitioned to a hard backwards run up the hill and around the circle and back. Then they rejoined the circle of PAX at the bottom of the hill doing continuous PT exercises.
We cycled through this once, then repeato except on the second leg of the run, we substituted carrying a heavy bucket of rocks up the hill, one bucket per team of two (men shared the load back and forth).
After completing this cycle again, all PAX ran the Porta Potty circuit together just for old time’s sake, then did 10 burpees (in my case, really fatigued, despicable burpees) OYO and then proceeded to backwards run to the circle and back.
A brief Mary consisted of 20 or so Russian Hammers.
No announcements, except the unspoken collective appreciation for the courage it must have taken for Riggs to wear that sleeveless shirt. Name-o-Rama consisted of two brief interruptions by passing automobiles. Finally, YHC took us out by offering our thanks and appreciation for the gift of teamwork, that its quiet but steady power might continue to infiltrate our workouts and also our marriages, families, workplaces, and communities.