I Feel the Need

The newest F3 Nola workout exploded on to the scene today with a Pax of 6. This was my first workout with Rudy since he has been back. It was nice to have him keep me accountable on the time as I started one minute late with the disclaimer.

Warm-Up

I believe this AO will prove to be high risk / high reward so the warm-up will prove to be the most important part of the workout. Today was cooler than normal so it became extra important.

Jog to the track and continue for one lap (About 1/3 of a mile).

• Lunge walk x 10 each leg
• Elephant walk (Reach down with your right hand grabbing the toes on your right foot and pull up on them for 2-3 seconds. Take three steps and repeat with left foot, yadda, yadda, yadda.
• High knees
• Butt kicks
• Carioca right then carioca left
• Exaggerated Skip aka Super Mario
• Short sprints with recovery (10 yards, 20 yards, 30 yards, 40 yards, 50 yards)

The Thang

We ran a mile for time to set our baseline. The plan is to check our progress in 3 months or so. Here are the times:

• El Guapo: 7:01
• High Rise: 7:54
• Kuch: 7:29
• Rudy: 7:09
• Screwtop: 6:48
• Hawgcycle: 6:37

After finishing the mile we did some more stretching: Butterfly and Hamstring.

A few more sprints: 220m at 75%, 110m at 50%, finished with 3 100m sprints at full speed

Cool Down

Easy Jog for 330m followed by lunges x 10 each leg and a mosey back to the flag for COT.

The Skinny

• Cool morning so the long warm-up was necessary. I stuck with my plan in spite of Rudy’s mumble chatter. To tell you the truth, I enjoyed it. It’s been a while. It’s possible that I started a minute late and extended the warm-up just to hear his sarcasm.
• Kuch and Screwtop set the standard for the 100m sprints.
• Screwtop and YHC both left the track a little gimpy. Based on early returns there is only a 33% chance of getting injured at this AO. This is better than I envisioned. The risk is high, but I think the reward will be greater.
• Screwtop stepped up to take the next Q. Don’t miss out.
• Still looking for a name. I’m good with “Need for Speed” if nothing else emerges over the next week or so. After he set the bar for the first two 100m sprints, we could go with “The Kuch is Loose.”