AO: Swift Donkey
PAX: Pipeline, Matlock, Buubs, Palmolive, Frack (QIC)
Being the Q has its benefits. You are guaranteed to not fartsack (unless you are Saul). You get to give something back to all the F3 brothers that drag you out of bed at 5:15 in the morning. You improve your sense of leadership. And in my case, I usually create a workout that I want. Yes, sometimes I try and create exercises that will cause Blindspot to pass out, Pipeline to dry heave, Dunphy to break a sweat, or Pinky to truly question why he got up this morning. But today it was for me. At least that’s what I thought going into the workout. Near the end, when I was literally choking on my spit, wobbly legged, unbalanced, and light-headed, I realized I didn’t know who I was b/c this workout was NOT for me. It sucks and reminded me why I hate track workouts. Today was an exercise in humility– yet another reason why I get up at 5:15 in the morning. Thanks to the PAX for putting up with my workout and pushing me father than I wanted to go.
Light jog to the Crystal Springs playground where we stretch for 3-4 minutes. (0.3miles)
We run up Carolina Ave to Cassell Ln. (0.5 miles)
We take a left and run up Cassell Ln at 60% speed. (0.3 miles)
We jog down Rosalind Ave back to Crystal Springs playground. (0.6 miles)
For the remainder of the workout we run loops around the Crystal Springs block– 4 legs (blocks) per loop. Each loop is ~500 meters.
Round 1 (~1.25 miles)
1st loop: sprint 1 block, jog the remaining 3
2nd loop: sprint 2 blocks, jog 2 blocks. 10 count recovery
3rd loop: sprint 3 blocks, jog 1 blocks, 10 count recovery
4th loop: sprint 4 blocks, 10 count recovery
Round 2 (~1.25 miles)
1st loop: sprint 4 blocks, 10 count recovery
2nd loop: sprint 3 blocks, jog 1 block. 10 count recovery
3rd loop: sprint 2 blocks, jog 2 blocks, 10 count recovery
4th loop: sprint 1 block, jog 3 blocks. 10 count recovery
Since we’re running short on time we indian run back to the start. (0.3 miles)
4.20 miles total. I would give Matlock more since he parked a block away and ran to the AO but I can’t because he also drove a block from his house before parking.
It didn’t seem difficult when I wrote it down last night but holy hell, I would not have finished without 4 other guys there. Thank you!
-Frack