Ok, who fartleked?

One thing I never mentioned this morning was that this workout was adapted from an Olympic decathlete’s training plan. My thought was “If an Olympic decathlete can do it, then we can totally do it.”

I knew today would be a little tough for some because of all the running involved, but everyone was able to hang really well. I appreciate the trust that I was given to lead my first boot camp. Here’s a close approximation of what went down:

Warmup

• 40x SSH IC
• 15x Imperial Walkers IC
• 10x Willie Mays Hayes IC
• 23x Baby Arm Circles IC (Forward/Reverse/Big)
• 10x Slow Merkins IC

Mosey to the green in the middle of traffic circle.

Main Event

• Thing 1 – Leg Raises Between each set (and after last set), we rest our legs with 25 Merkins (total 100 Merkins)
  • 20x Leg Raises (prone on hands) OMU
  • 20x Leg Raises (prone on elbows) IC
  • 20x Leg Raises (supine on hands) IC
  • 20x Leg Raises (supine on elbows) IC

Mosey to Briar Chapel Parkway near clubhouse parking lot.

Movement – Complete 3 laps OYO: Run to Tobacco Farm Way, side shuffle to other side of parkway; Bernie Sanders back to traffic circle; side shuffle to starting point. Early finishers hold plank

Mosey to Briar Commons – Ricky Bobby

• Thing 2 – Between each set (and after last set), we rest our legs with 25 Merkins (total 100 Merkins)
  • 25x Prisoner Squats OMD
  • 20x Back Hypers w/ Twist IC
  • 20x Bonnie Blairs OMU
  • 25x LBC’s IC

Movement – Complete 2 laps: Jog together around the Briar Commons – Fartlek Pokeberry Bend Drive and regroup

Mosey back to AO – slow jog

Mary

• 15x Hairy Rockettes IC
• 15x Heels to inside IC
• 30x Flutter kicks IC

COT

Announcements: BC Barbeque is this weekend at 4:30 – check out the signup sheet!

BOM: The three F’s of F3 are more than just words. The first F “Fitness” is used to mean different things in a gym, or crossfit group, or to the isolated runner. In F3 “Fitness” you really never know what you are going to get. You show up to a workout with, perhaps, a new Q (YHC), a OG, or someone who you personally have not followed before. You put your trust in this person to lead you trough a tough workout that bonds the PAX together to the common situation of not knowing what the hell they’re getting into. The second F “Fellowship” may be the strongest one and this one keeps building. This weekend’s 2nd F event is a great opportunity to interact with PAX in a way other than at a workout, but there are great opportunities in the greater Churham group for meeting great people through 1st, 2nd, or 3rd F events. Do yourself a favor and get out there! The third F “Faith” can mean a lot of things to different people, but I have been impressed by PAX coming together with thoughts and prayers to help each other in times of serious need, and by the outreach opportunities PAX get involved in in the greater community. This is a great group, and I’m glad everyday that I finally joined. Aye!