Pulled this one out of the archives from a couple years back w/ some subtle changes.  I informed the men that we may run a bit seeing that I was coming off a week of vacation and needed to detox a bit.  Here we go:

Nice 0.8 mile mosey to get things started, behind the Depot, Target, down to Kohl’s and back up Rivergate Pkwy to the Sun Trust Bank, with stops every quarter mile for some quick stretching / warm-up (1st quarter mile – wind mills x10, 2nd – mountain climbers / merkins x20, 3rd – squats x10 in cadence)

The real thang, taking up the remainder of the time:  pax will run the remaining length of Rivergate Pkwy, and stop 10 times along the way and do the exercise and rep count I tell them.  To be clear, they do the same exercise and rep count 10 times until they get to the very end, and then run back to the start.  I then change the exercise and rep count up.  Each set of 10 stops was a 0.30 mile run down, and then you had to run back so 0.60 miles were covered for each exercise.

• 5 burpees per stop = 50 burpees + 0.6 miles
• 10 big boy sit-ups = 100 big boys + 0.6 miles
• 15 jump squats = 150 jump squats + 0.6 miles (this one was a d1ck move)
• 10 merkins = 100 merkins + 0.6 miles

From there, we were out of time and headed back to CoT.  One of these days we’ll get the full weinke in with a 5 / 10 / 15 / 15 / 10 / 5 rep ladder, ending in burpees a second time.  For today, the 500 reps inclusive of the warm-up and 3.2 miles was enough.

I mentioned to the pax that when I was reading my old back blast from a couple years back, I had noted in the write-up that DaVinci was back in the gloom after 2-3 months on IR.  He had spoken to us back then about preparedness, and how we need to prepare for the unexpected, because his IR stint took its toll and he wasn’t ready for what it would do physically, emotionally, relationally, you name it.  It was fitting to read what he said 2 years ago because I had a gut punch myself a week and a half ago.  But honestly, because of this group, and the arsenal of resources we’ve built up supporting one another, I’m more prepared now than ever to pray, lean on others and power through this minor set back.

Prayers were said for Tsunami and his wife, Olaf and his 36 years, and my situation.  I really appreciate the pax who came out and gave it their all, even though some of the things I asked of you were pretty mean.  You guys all did and it and didn’t complain.  Just got to work and kept sharpening your body for when the time comes you’ll need that extra bit of gumption.  Go get it.

Cha Ching