Enron planted the Shovel Flag (real, not virtual) as a PAX of 8 stretched in wait of an opportunity to increase their speed and capacity…they did not wait long…
THE WARMUP
Track lap (400m) yog with some high-knees, butt-kickers, and acceleration thrown in.
Quick circle of Good Mornings x20 & quad stretch. Let’s go.
THE THANG
A speed pyramid on the track, with a modification on your “downtime” between running intervals. This new form of “rest” is meant to challenge you to keep your 5k pace on each of the runs, aka simulate the burn on the end of a race throughout today’s program.
400m, rest with 30 count alternating forward lunges
600m, rest with 30 count jump squats
800m, rest with 30 count alternating reverse lunges
1000m, rest with 30 count squat hold
3 minutes of opulent motionless time (true rest).
1000m, rest with 30 count alternating forward lunges
800m, rest with 30 count jump squats
600m, rest with 30 count alternating reverse lunges
400m, rest with 30 count squat hold
COT
Moleskin:
+ Enron used some of our 3 minutes of opulent motionless time to educate the PAX on the value of running Long Slow Distance within a race training routine…YHC is confident this topic had nothing to do with the speed-freak downPAINment we were in the middle of making. But seriously, there’s a good post on the front page of the F3 website on this topic. Read it.
+ The Mule is 10/5 at Pullen. Scenic, historical tour of Raleigh as ony F3 could provide. All are capable of completing. All should be there that can.
+ City of Oaks is 11/3. It’s Raleigh’s big run, offers a variety of distances and would be a great venue to show our presence, support our city, and recruit!
+ FNG Lo-cash (Jim Compton) posts after a lengthy recruitment process by Lamp and Maize (go figure). Strong work. YHC wanted to follow the White Shoe naming axiom (the better the athletic performance, the more embarrassing the F3 name), but I could hardly let that get in the way of paying homage to NWA, Chris Rock, and his cinematic masterpiece Cell Block 4.
