Coming off a super high from the Blue Ridge Relay and a surprise trip to Disney World (rumor has it I vacation a bit), YHC was missing the hills of Western North Carolina, particularly leg 33 of the #BRR, or what I humbly refer to as “My Time with the Lord”.  I was excited to share what this mountain goat leg felt like, so instead of using words I attempted to develop a weinke that delivered the leg pounding equivalent of legs 31 and 33.  In my humble opinion, I think we came close but there really is no substitute for the real thing.

A few minutes before we set off, Dark Helmet shared with us the impact that F3 has had on him. There is no doubt that this guy has burned the ship, but he keeps one shirt that he used to wear as a reminder of where he’s been.  He put it on and you could see he’s half the man he used to be (physically).  Something tells me he’s more the man, dad and father than he used to be.  One story of #IMPACT that F3 has had on a man’s life.  #INSPIRED

But I digress, back to disclaimer, Mountain Goats and THE THANG:

Loop around Alcatraz at a brisk pace (7:30/min)

Circle up at the ball field for COP

• SSH IC 50X (Increased cadence from 30-50)
• Windmills IC 15X
• Merkins IC 15X
• Mountain Climbers IC 20X
• CDD IC 15X

Run to the lower hill below the Fire Station for MG Leg 31.  This consisted of a series of 5 runs up the (steep) hill with 10 Squats at the top and 10 Jumping Lunges at the bottom.  Once completed, we moseyed to the parking lot for…

Harry Callahans. A variation of the Jack Webb geared to shredding your legs.  This consisted of 1 Squat and 4 Monkey Humpers increasing exponentially until we reached 10 Squats and 40 Monkey Humpers (Crowd Pleaser).

After this lovely display that could get one arrested in Tega Cay, we moseyed to the hill at the top of Alcatraz (yes, that one) for MG Leg 33. This was very similar to Leg 31 with 5 hill runs except the hill is much longer and we completed 10 Merkins at the bottom and 10 Dips at the top each.  Legs were sufficiently #SMOKED by now, so we moseyed back to the ball field for some…

Jack Webbs (nuff said) Click here for a description if needed.

With just enough time for some Ab work, we set off for the 4 Corners of the field and completed the following (1 per corner) in cadence:

• LBCs IC 25X
• Freddies IC 25X
• Russian Twists IC 25X
• Flutter Kicks IC 25X

Mosey to COT

Moleskin

It was great to get back to a workout today.  With all of the #BRR training, I’ve missed quite a few boot camps and figured I needed to challenge myself with leading Alcatraz solo.  Honestly I barely made it through the Jack Webbs.  Thanks to Trucker for calling me out.  I felt inspired by Dark Helmet sharing his journey with F3 and it was a great reminder that there are so many other #sadclowns out there that need this.  Find them and EH them!

Also, my hope this morning was to give the PAX a taste of (simulated) #BRR hills.  Maximus and ST showed they’ve “been there done that” by leading the pack.  Crash and Gekko were like, “Seriously? I thought we were done with this running business.  Cerrano showed he’s ready and willing by keeping up.  Dark Helmet once or twice mentioned his disdain for running, but also a willingness to suffer with brothers, so he’s somewhere between a SC and HC for #Palmetto200.

It’s an honor to serve the PAX in this capacity and I look forward to the next opportunity.  Thanks ST.

Announcements (Check the Newsletter)

• Worlds Fastest 5K
• Christmas Party
• OCR Training at The Reservation (Sat 0600 leading up to Mud Run)
• Mud Run
• Palmetto 200 Teams Forming
• So much happening, check the Newsletter

Praise & Prayer Request

• Work Prayers for Jiffy, Cerrano and Trucker
• Prayers for Truckers Family and Medical Issues
• Prayers for Spitz and recovery
• Praise for YHC M / She blesses me in so many ways

-Zima