Spartan Tough 3 – KesselRun 2017.12.04

Spartan Tough 3 – KesselRun 2017.12.04

Keeping December’s Core Value in mind, “We are disciplined, intentional, and gritty during the never ending work to get better, not relying on the fickle emotion of motivation”, YHC set up a boring, grueling beatdown today. With our next OCR coming up in 2 weeks, it seemed like a good time to push the pace and help the PAX find their strength when depleted and gain confidence in recovering while Running (not jogging – boo jogging).  The discipline was found in not letting yourself slack on pace; with decreasing distances with each lap, one should cruise at the same pace on lap 3 as lap 1… then we ran up a bridge for fun

Disclaimer and off we go

The Thang

Warm-up:

· Group warm up lap – Fountain to Prudential up Main St back to Fountain

Get At It:

· Loop 1 – Fountain to Prudential to Main St back to Fountain (.75 mi)

o Exercises – Grab a bench – 30 Irkins, 20 Dips, 10 Derkins

· Loop 2 – Fountain to Mary St to Main St back to Fountain (.5 mi)

o Exercises – Grab a bench – 30 Irkins, 20 Dips, 10 Derkins

· Loop 3 – Fountain to Museum Cir to Main St back to Fountain (.25 mi)

o Exercises – Grab a bench – 30 Irkins, 20 Dips, 10 Derkins

· Loop 4 – Fountain to top of Main St Bridge and back (.5 mi)

o Exercises – Grab a bench – 30 Irkins, 20 Dips, 10 Derkins

Repeat from the top but remove 10 reps from all exercises.

The focus was once again on active recovery. Never stop moving but try to find a running pace that allows the PAX to control breathing and slow the heart while still pushing it past a “jog”. Jogging serves a purpose, just not in a race. And since the Terrain Race is on our mind, we need to train that way.

COT:

· SeatDown’s M recovering from back surgery

· Guidance and blessing on Earshot’s path with the Paratroopers

· Doggie Howzer’s knees and ankles as he gets more into running

PAX:

PUD, Earshot, Bowzer, Septum, ThroatSwab, SeatDown