Dirt Dive the Mission

It’s the week of the Gate River Run 15K and YHC has the running Q. Decision…Take PAX on the easy flat route or the hard, bridge route? Easy decision…we are taking the hard road. What is the scariest part of the GRR? The “Green Monster,” a bridge at mile 7.5 that will eat your lunch if you’re not prepared. We have some registered runners in the group but in light of supporting our brothers we are going to run a micro, simulated “dirt dive” of the actual race/mission. YHC also Q’d up a Mobile DJ rucksack so PAX feet could move to the beat. Get your running playlist here: Playlist

Warmorama

• 10 SSH IC
• 10 Michael Phelps IC
• 10 Reachers IC
• 10 Side Lunges IC ea. leg
• 5 Half Splits IC ea. leg
• 5 Achilles Stretches IC ea. leg

YHC tells the PAX we are going to “dirt dive” the GRR and explains this is where PAX mentally walk through the mission. We go over every “step” of the thang, contingencies and DFQ of course. By mentally rehearsing for an event, you can prime your muscle memory. When you see yourself doing something successfully, you strengthen neural connections in the brain, which allows for faster reactions. Doctor McDreamy confirms. Aye!

The Thang (Dirt Dive)

3.35 mile run over 210 Bridge and back

Every 2-3 minutes during the run PAX stop for YHC’s Deck of Death (the only thing you can’t dirt dive is fate – Hearts=Pickle Pounders, Diamonds=Merkins, Spades=LBCs, and Clubs=Monkey Humpers) Upon arrival on the other side of the 210 bridge, we do some more deck of death (mummblechatter about YHC strategically dropping all numbered cards early in the run in lieu of only face cards)

YHC informed each PAX get with a partner of similar ability and pace. HIIT (High-intensity interval training) – PAX stay together running at base pace as a group while 2 PAX run HIIT sprints ahead of group for 60-90 seconds up the backside of the bridge. Next pair of partners GO. YHC trying to work PAX at a pace that’s peak performance or above 85% of maximum heart rate. Bridge offers more challenge as run goes on (see map below)

Only Optimists Survive

When you let negativity in, that’s when things start sucking 

Set Small Goals

Turn big, scary goals into micro-goals

Always Compete

Training to compete, not just survive.

COT/BOM

No FNGs

Matthew 7:13-15

“Enter by the narrow gate. For the gate is wide and the way is easy that leads to destruction, and those who enter by it are many. For the gate is narrow and the way is hard that leads to life, and those who find it are few.

Prayer requests: McDreamy procedure on his back, Trojan to find a job

Quote of the day: In the words of Jay-Z…“its a fartsack life…or was it hard knock life…anyway…don’t fartsack on life! Run the day, don’t let the day run you!” 

F3 Jax  F3Nation Jacksonville Ponte Vedra Nocatee Jax Beach Free Mens Workout Fitness Fellowship Faith