December 28th, 2018 By Gordo

Four Brave PAX not afraid of some December rains came eager for a Speed workout.  @Pavarotti still vacationing in Europe was not present. We saw and waived bye to our Rucking PAX brothers, and YHC announced the disclaimer.

WARM UP

Mosey to the entrance of the school parking lot to the large rock that greets you.

THE THANG

• Run up the dark street alternating right and left shuffle run at each tree.  Switching to regular run when Q says so.
• Turn right at the stop sign and mosey to Ridge Road while the Q calls for side shuffle runs, Stoli skips, butt kickers, high knees, backward runs and regular runs.  Last 40 yards Q calls for a sprint to the next Stop sign
• Turn right on to Ridge Road and mosey.  Q calls for 10 Squats IC half way to the firestation. Mosey some as we cross the street and make our way Creek Breeze Road.
• On Creek Breeze Road alternate sprints and mosey at each driveway until we get to the bottom of the hill for the main event!

Main event is to run up the “Climb to 485” hill as defined in Strava.  The segment starts at the stop sign and ends at the guardrail that borders for 485.  The goal is beat the record which @Google at 66 second.  @Wild Turkey’s best is at 72 seconds followed by @Grinder with a 74 seconds.  @Pavarotti’s best is at 87 seconds.  YHC’s best time is 90 seconds and wants to “shatter” that record.  The other PAX do not have a recorded time on Strava.

The Q calls for STH IC to get the heart revved up.

We run up the “Climb to 485” hill and wait for the six at the guard rail before moseying back down to the stop sign. Repeat for a total of three times.  @Skipper got the virtual trophy everytime!  Good job!  YHC unfortunately didn’t shatter his record with a 91 second best time.  It must have been the wet ground couldn’t handle the power.  Maybe YHC had defective shoes too.  No one held anything back which all we can do. @Little Buddy did a ten count to help with recovery.

After the main event runs, we started heading back to Ridge Road by doing some lunges.  @Disaster (I believe but could be wrong) asked that we do “Google Bun Shapers” so we did.  We then switched back to alternating sprints and moseys at each driveway again until we reached Ridge Road. Slow mosey across the street passing the fire station and halt at the stop sign.

Q announces that we will sprint from the top of the hill to playground.  We selected a Rabbit (not to be mentioned who it was) to chase down whom we gave a 5 second head start.  We sprinted and once again @Skipper got the virtual trophy.  Good job again.

We line up at the first basketball goal:

• Sprint at 50% to the last basketball goal and mosey back to the first goal
• Sprint at 75% to the last basketball goal and mosey back to the first goal
• Sprint at 100% to the last basketball goal and mosey back to the first goal
• Sprint at “125%” to the last basketball goal and mosey back to the first goal

Mosey back for Mary

MARY

• While standing stretch legs open, bend down for a deep stretch.  Hold and release as directed by Q
• While standing with legs together, bend down for a deep stretch.  Hold and release as directed by Q
• Circle Up, using PAX to help you balance, pull up one leg to stretch quad.  Flap jack when directed by Q.

COT and Prayer

MOLESKIN

1. Despite the forecast for heavy rain today’s Speed workout PAX came out anyway!  Also good showing by the Ruck PAX for their morning hike.  We felt a little chilly before we started but we seem to be okay once we started.  Great work by everyone today!
2. Congratulations to @skipper for setting the pace that no one could beat today. @Little Buddy very strong.  @Disaster – thank you continually inviting us to Speed – lots of Respect.
3. @Murdock taking the Q at HCCP tomorrow (shocker). Don’t forget Murph Monday next week at 7AM at the Highland Creek Sports Club.
4. F3 Holiday Bash January 19th.  Sign up.  $10/person.
5. F3 Meca region THE GREMLIN January 26th.  Free!  Food by Sizzling.  Sign up for that too!
6. Sign Up Genius for January wide open.  Sign up!

---