On a not too hot day at Titan, 13 PAX enjoyed a kinder, gentler workout. Many of these folks haven't been to Titan in a while, and perhaps some of us, er them, were avoiding The Murph. Here is, roughly, what went down today:
0500:
Frogger and Tantrum show up for #TheStandard…
0510:
…but they didn't run. Sounded like they were talking about swinging or pineapples or something like that. YHC rolled up and convinced them to go for a walk as a warm-up. Frogger, who is also re-habbing a calf strain, agreed. Tantrum came along too and the conversation was nice.
0530:
Wow, lots of PAX today! With a great crowd, YHC gave a quick disclaimer and we were on our way.
WARM-O-RAMA:
- Slow (ish) mosey across Beatties Ford Road and to the covered area by the pool in Latta.
- Slow windmill x 10 IC
- Soybean farmers x 10 IC
- ISTs x 10 IC
Calf rehab exercises, Part 1:
- Raise up on both calves, down on one in a controlled manner: 15 each leg OYO
- Raise on one calf, in a controlled manner, with heel slightly off the concrete for fuller extension: 15 each leg OYO
The Thing:
- More slow (ish) running in Latta. Made a left at the round-a-bout, then continued a few more blocks.
- Stop for:
- Low flutters x 25 IC
- LBCs x 25 IC
- More running, out of the Latta neighborhood and across Beatties Ford again.
- Stop for:
- Mericans x 10 IC
- Squats x 15 IC (regular cadence, not the "Slow Deep Squats" that YHC usually calls)
- More running, back to start-ex.
Calf rehab exercises, Part 2:
- Raise up on both calves, down on one in a controlled manner: 15 each leg OYO
- Raise on one calf, in a controlled manner, with heel slightly off the concrete for fuller extension: 15 each leg OYO
Run a lap around the bus lot. Circle up. PAX were given the option to run another lap or stretch. All choose a bit of stretching with our Mary:
Mary:
- Quad stretch L / R
- Hamstring stretch
- Upward / downward dog
- Calf stretches
- Pigeon stretches L / R
- Butterfly stretch
- Left side: Fire hydrants x 10 IC, Jane Fonda x 10 IC
- Right side: Fire hydrants x 10 IC, Jane Fonda x 10 IC
Recover, recover. According to Strava, we covered 2.32 miles.
Moleskin:
- Prayers up for: Hasselhoff's mom, Mona Lisa's mother in law, continued prayers for Crab Legs' family, and for all the little ones back to school today.
- Appreciate Marker visiting from Denver and all the PAX who might normally attend boot camps on a Monday. It was a great crew today.
- Any day that involves pineapple references and 80s movies of a particular genre is about as weird as it gets, but it also made the time fly. 45 minutes was up fairly quickly!
- Some of the mumble chatter is not fit for this PG rated backblast. Lol.
- This crew is Qing a lot this week. Check out Hasselhoff Tuesday at Fallout, Snake Eyes Wednesday at Mad Scientist, Jaws Wednesday night at Night Ranger (~5 mile run), and The Force Friday at The Cauldron (even though the calendar shows Toxic?)
- Check out the Iron Pax Challenge 2019.
- Check out THE 12 Q CHALLENGE.
- Thank you Jaws for the opportunity to lead. I promise to lead a tougher workout next time.
On a personal note, yesterday marked my 4 year anniversary in F3. I am immensely thankful for the original EH by Lawndard and Julio Cassell (the "other Rocket"). What an awesome 4 years it has been gentlemen.