Good turnout with nine PAX in City Park this am for the Stomp. YHC noticed last week that someone must have signed me up to Q so I kicked around a few ideas to vary up our running workout, aka The Stomp. With lots of running and rucking on the radar for the rest of the week, I figured we shouldn’t go too hard on the legs and mix up the moseying with some calisthenics , speed work, and body weight exercises. Several guys showed up with rucks so it became evident that we would be splitting up the PAX. T-claps to Bubba, Fracsac, JV, and FNG Grave Digger for the early warmup run before their ruck. Blast off at 5:30 with 5 runners and 4 ruckers, all in the direction of the museum. Welcome Cowboy from F3-Nashville who showed up in the nick of time.
Here’s what the runners did:
- Mosey to the museum (0.6 miles)
- COP on Museum Steps: SSHx20, Windmillx20,Peter Parkerx20, Skater Jumpsx20 (these were ugly and bad timing with ruckers passing by to witness the botched form)
- Line up for a Burpee Catch Me If You Can Indian Run around the Big Lake track. (0.75 miles)
- Run down and back on Lelong Dr. with a bit of speedwork, alternating reg pace and face pace between the light post. (0.4 miles)
- Dips x20 on the cement ledge, just cause it was there
- Another run down and back on Lelong Dr. with a bit of speedwork, alternating reg pace and face pace between every second light post. (0.4 miles)
- Dips x20 on the cement ledge, to catch our breath
- Run around the Great Lake again OYO and if finished early, loop around the Museum and till the six shows up. T-claps to Cowboy for pushing hard. (0.75 miles + lagniappe for Cowboy)
- Mosey back to base. (0.6 miles)
- Two minutes left so one last mosey, this time around the Roosevelt Mall circle. (0.15 miles)
- LBC x40 IC to seal the deal.
- Total Distance = 3.65 miles according to geodistance.com
Here’s what the ruckers did (according to Fracsac’s MapMyRun post):
- Pre-workout mosey of 1.64 miles
- Rucked 2.92 mi at a 15:39 pace
COT included a rather drawn out naming process for Grave Digger. Welcome and t-claps to Quick Draw for the EH. Prayer to close it out.
Always great to lead.
Tool
Moleskin: YHC advises future Q’s to use caution if they decided to try skater jumps in a workout. They looked cool when watching the online Men’s Health video of the ripped guy doing them but backfired a bit when the YHC attempted to lead them during a COP. Maybe there’s a reason they’re not on the F3 recommended exercise list.
