The Tsunami AO is a running based workout, and for my second Tsunami Q of the week I wanted to change things up a bit. Partially inspired by Bad Moon’s speed workout of a few weeks ago, and partially inspired by my own desire today to feel a painful workout.
Usual disclaimer and a .85 mile mosey to do some “dynamic” stretching…that was the first, albeit unplanned, moment of discomfort. Nevertheless we fumbled through some Frankenstein Walks-10 yards out and back, and Pretzel Walks-10 yards out and back. Add that to the .85 mile warm-up and we were ready to go.
The intention was to complete each rep (a predetermined distance) at a an uncomfortable pace and hold it, about a 7/8 out of 10. I speak for all of us when I say I think we went out a bit hard at first. Credit to this group of runners, despite the Suck that swept over all of us…times stayed pretty consistent due to a great push by the PAX.
The THANG
.5 mile X 1, 3:00 rest
.25 mile X 2, 2:00 rest after each rep
200m X 2, 1:00 rest after each rep
.5 mile X 1, 3:00 rest
.25 mile, x 1 (we ran out of time and had to cut short), 2:00 rest
200m X 2, walk/jog in between reps
Back to the flag. Total miles logged 3.5(ish) with most of it done at an uncomfortable pace.
I enjoyed the speed work, the rest and camaraderie in between reps, and the opportunity to lead a group of men through this workout today….thank you.
One of the features of F3 that always resonates with me is our motivating call to action at the close of each beatdown. The prayer for strength to become “the best husband, father, son, friend, co-worker etc. so we may go out and better our community” has hit a little closer to home in recent days.
Do the best with that which you have right in front of you at all times. As things present themselves, as opportunities come up…do all of it…to the best of your ability, with open eyes, open ears, and open hearts. Rinse and repeat. Our community needs us.
See you in the gloom!
