Where: Paddock AO
When: 11/7/18 @ 5:30 am
Q: White Wall
Pax: OG, Duggar, Incognito, Birdman, Brown Bear (FNG) and White Wall
Had to shake off the terrible loss from UK the night before and shake off the cobwebs that go with a 10:00 pm gametime. What better way than to grind it out! We started off with some easy stretching just to loosen up then off for a jog! Just shy of 2 miles with 20 merkins at the halfway point, worked well as a warm up.
After arriving back at the parking lot we made our way over to the playground for some step ups to make sure the hammies were good and ready. With some terrible cadence counting on my part…we did 20 total then back to the parking lot. 20 more merkins and we were ready.
I figured it was time to break out our gift from Gypsy (F3 Charlotte). So out came the 35-40 ft fire hose. As has been our goal in the past few weeks to get stronger at the overall strength of our runs, we did some more interval training. This time it came in the form of some resistance training as well. We did an alternating sprint dragging the hose from end to end of the lot (roughly 75-100 yards). Gotta say when I planned this I was thinking that maybe the workout was going to be far too light. My body is saying different after. 2 sprints a piece left us with a new appreciation for firemen. Even caught our FNG (Brown Bear) spilling the merlot which I take as a high compliment.
One parking lot length sprint as a race (Good job Birdman!) and then another 20 merkins. Then I thought well maybe I could make myself puke so lets give the hose 1 more run. That hurt.
7-8 minutes of Mary to round it out with some Berkins and flutter kicks.
Ended with Name O Rama which led to us welcoming Brown Bear to the F3 family (I’ll let him explain the name when you see him). Had a great showing and biggest yet for Paddock! Really enjoy the early morning grind and good men along side feeling the pain as well!
CoT