After a fitful night that included practicing counting IC to strange looks from family and dog, YHC got some sleep, woke up and proceeded to the AO for his first Q. The fact that the morning’s air was a warm liquid and an unfortunate allusion to a speed workout in an evening Slack comment by YHC scared off all but 7 #therabbit-ers.
YHC made his way to the middle of the circle for the first time, and here he made the questionable choice to bypass reading the F3 disclaimer.
Warm Up
SSH x25 IC
Imperial Walkers x~10 to a failed cadence – more practice warranted
Hairy Rockettes x15 IC
Willie Mays Hayes x10 IC
ME
The workout was a tour around Briar Chapel to some great speed work segments for a total of 5 miles.
Warm up jog + 2x400m: We start off on a slow jog over to our first quarter mile starting line at Tobacco Farm Rd and N Serenity. All PAX are instructed to start together and run a brisk 400m, that each segment will be run twice and that if the second effort is slower than the first, the PAX does 5 penalty burpies. Early finishers get EC Merkins. YHC was among the very few that were timing the intervals.
Fellowship jog + 2x400m (uphill): After 2x400m we regroup and begin our slow jog over to the next quarter mile staring line on Tobacco Farm Rd and Cliffdale Rd. This one is very up hill and the same rules apply. The lack of lap function usage was not a barrier to several PAX. After the slow jog back to the starting line after the first uphill 400m, several PAX were able to assert that their second effort would be just good enough to avoid penalty burpies, no timing required.
Fellowship jog + 2x800m: After the hills we made our way to the Encore section of Briar Chapel to run “The U”. This half mile segment has gradual hills that seem like nothing after going up Tobacco Farm Rd. The PAX ran two blazing 800s and put some parenthetical F3 aliases at the top of a Strava segment leaderboard.
Slow fellowship jog back to the AO with plenty of mumblechatter.
Mary
No Time.
Announcements
After a bit of a splintered group at last week’s Rabbit we discussed strategies for no man left behind. Among the strategies were having planned stopping points to wait for the group, simply having a buddy system where no one man is left behind, and communicating to someone before bailing on a workout to minimize search party efforts.
Thirsty 3rd Thursday at The Wall – this Thursday
CoT/BoM
This was YHC’s first Q, so the opportunity was taken to thank Zook for getting me into F3, and Cricket for thinking of reaching out to me to lead at The Rabbit.
We ended with a message about ignoring conventional wisdom. We hear all sorts of things like “as you age you are going to get slower,” “if you have slow twitch muscles you can’t run fast,” etc. – fill in your own example. Sport is about testing the limits of our own bodies, and if we apply external limits before we get out the door we sabotage our performance. The best thing you can do is to ignore all of this, set ambitious goals and work your ass off.
Aye!