** Brick Top was also there, but could not find his name on the Pax Database **
It was one of those mornings where it felt a heck of lot colder than what your dashboard tempature says!! You don't want to leave the warm car and wishing you had added another layer up top or wore pants instead of shorts. But you do what all fine upstanding F3ers do. You take a deep breath, man up, open the car door and embrace the suck! 13 runners (2 with rucks on) showed up for the Iliad today and put in the work on the track! Here is their story…
YHC, Blackberry and Olive showed up at 0500 for a warm up. A 25 minute ruck run with pain stations through the park. It did not take long to warm up! In fact, Blackberry and Olive did not want the fun to stop so they stayed under ruck for the duration of Iliad!!
Warm Up:
ILIAD RULE: Take the time to do dynamic warm up before you run
SSH – 25 IC
Windmill – 10 IC
IST – 10 IC
Toy Soldier and Lunge Walks down the trail to the track
Line up on the fence for Leg Swings – Right and Left
The Thang:
ILIAD RULE: when you finish your lap or time is called those is front run to Six and all finish together! We always finish together!
Run 1 lap
Sprint across the field and back
Run 2 laps
Sprint across the field and back
Run 3 laps
Sprint across the field and back – 2x
Run 1 lap at fast pace
Mosey to picnic shelter for stretch
Stretching:
ILIAD RULE: 10 minutes of real stretching after you run
Calf and Achilles stretch
Quad stretch
Hamstring stretch
Butterfly stretch
Pigeon
Shoulder stretch
Recover Recover
COT – Bama takes us out in prayer
Moleskin:
- Blackberry and Olive are beasts to do all of this under ruck!! Strong work! Only a few people would be dumb… oh uh!… brave enough to try that.
- Great to see Maxwell House out there again. Now that you are settling in to the new place, hope to see you more regularly. I miss the smell of your fresh coffee in the gloom.
- Not a ton of mumblechatter today even though Titan tried to get it going a few times. The boys were working hard!
- Thanks to Bama for taking us out today in COT!
- Iliad is a special place! It is where men who think they are not runners can come and be supported, encouraged, coached and pushed to perform. It does not take long for each guy to figure out there is a runner in them too! It is a place where you can come to do what is hard, fail and/or succeed, do it again and encourage the man beside you! That is what F3 is all about right? You know a guy that needs to grow! You know a guy that needs Iliad! You know a guy that needs F3! Share it today!