Posted on Posted in Backblasts
  • When: 03/06/2023
  • QIC: 40
  • The PAX: D-Day (Respect), Spaghetti Os, Oops, Gizzard, Yard Sale (Respect), Zamboni (Respect), Knuckles (Respect), Check Please, Drop Out, Recoil, Bada Boom (Respect), Nametag (Respect), Tuck, 40


Recently, I participated in two distance events. The firat was the Kraken, and I had forgotten the importance of having a battle buddy. Found out on that first w miles that I was unprepared but Rawlings ended up being mine. Very little running before event! Check. Underestimated distance on sand and its affect? Check. Jumping in unprepared? Check. Hip/injury due to angle of the run on sand? Check.

If Rawlings wasn’t there, I would have walked. He pushed me. Later his knee was bothering him and I returned the help keeping him going.. we both agreed alone we would have walked a lot more if we hadn’t pushed each other.

Same thing for the Gate River Run. Ran with a PAX of 7. Only 2 runs ahead of the race. I did shots on the run. Then it got too warm for my northern blood. I would have walked had I been alone. But the PAX and Hat Trick kept us all together and we finished together.

Battle buddies can be in any form: wife: best buddy, whatever. Have them. Don’t go this world alone.

THE WARMUP (5 min)

  • Side Straddle Hops
  • Hillbillies
  • Chinook
  • Michael Phelps
  • Peter Parker
  • Valdez
  • Down Dog

THE THANG (30 min)

  • Partner workout
    • 200 air squats
    • 200 super man’s
    • 200 SSH
    • partner not doing the above runs to intersection and back
  • 6MOM – 20
    • LBC
    • Hello Dolly’s
    • Freddie Mercury
    • Flutter Kicks
    • Birth Canals
    • BBSU (OYO for seconds)
  • Derkins (Decline Merkin)
    •  4 sets of 10, plank for 15 seconds between each set
  • Burpee Bull Ring:
    • 2 random PAX do 3 burpees
    • loser does a quick run loop.

COT (5 mins)

  • Count o’Rama (14)
  • Name o’Rama
  • Announcements
    • F3 Basketball tournament 03/25
    • F3 B (Business)
    • Apryle Showers run 04/02 0730
  • Prayer Requests
    • Our Country
    • 40’s Co-worker John recovering from throat cancer surgery.
    • Bada Boom’s mother having routine surgery.

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