June 9th, 2022 By Spud

PAX

Tombstone 

Grover

LMU

Firechicken

Psycho

Hipbone 

Popeye

Spud

Skinner 

El Ab

Luthor

Mayweather 

 

Mosey to Boys Club to…

WARM UP

SSH x20ic

Hillbilly’s x10ic

Loose Change x5ic

Arm Circles forward/back 

Free Stretch OYO for 1 min 

Mosey over to start line for the…

THANG 

Half mile sprints – B&G Club to OCT at 5k race pace 

5 minute recovery with quick Ab work, then repeato

Freddie Mercuries x20ic 

Low Flutters x20ic

Ab Thrusters  10 

Got 3 half mile and 2 quarter mile repeats in with some good efforts by all. Top pace was 5:25/mi and even the easy jog back ended up being 7-7:30/mi pace…repeats work. 

MARY

Down Dog

Up Dog

Runner’s stretch R/L

Quad Stretch R/L 

PRAYERS

E Ab

Alex Barnhardt

Praise for Hipbone’s M doing well 

MOLESKIN

Decided to mix it up like Grover always does today, just to keep Grumpychicken on his toes. And mix it up I did. I’ve got a sub 21 minute 5k goal to hit while I’m 40 to prove I can still be as hard as I was when I was 20. I’m gonna make it happen too. Difference is when I was 20 I could do it on demand, hung over with no sleep and a pack of cigarettes in my lungs from the night before. Now I’ve got to diet and train with things like half mile repeats to be able to do it. But the important thing is I’ll find a way to do it, largely thanks to you guys. 

The workout had 2 goals: to get you bitchin’, and to render you incapable of bitchin’ out loud. 2 for 2, bitches.  

Seriously, it was a great effort by everyone and even though I was the Q you all gave me the push that I needed to get better today. I’ve been having a little bit of a mental health slump lately, nothing specific just hard to keep the faith sometimes. Just a reminder that no matter how tough you are that we all still need to plug into the charger once in a while. The weight of the world is heavy. A lot of us, like me, can’t help but try to carry that entire weight on our shoulders. But just like I’m not going to break 21 minutes again on my own, we don’t have to carry that weight alone. We got each other’s backs, and that counts for a lot. 

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