This One is for Frosty!

The forecast the night before was not real good. This conditions at 0500 were even worse. 38 degrees and a steady rain/ sleet mix. F3 Carterico rule 7.8 states, “If the Q gets several text messages concerning the weather before 0515, fartsacking is likely going to be heavy.” Duck Butter drafted this rule 3 years ago and it holds true every time for YHC. Yall know who you are! 9 veterans posted and the rain began to lighten after warmups.

We would mosey to the covered shelter for dry warmups

SSH, CP, Merkins, down dog, WIndmills, plank hold.

The plan was to stay on the track and off of your 6. Heavy on the mosey, light on the merkin. Anyway, Pasqually is still recovering from post-cruise blues so I wanted to take it easy on the boy.

2 lap warm up

Ladder

200 M hard run followed by  200 M jog

400 M hard run followed by  200 M jog

800 M hard run followed by  200 M jog

1200 M hard run followed by  200 M jog

800 M hard run followed by  200 M jog

400 M 7:30 pace run together followed by  200 M jog

200 M 7:00 pace run together followed by  200 M jog

200 M 7:00 pace run together followed by  400 M jog

Recover to the Flag, 4.6 mile total. The boys ran great!

Moleskin

As noted above, the workout was in honor of Frosted Flake. He likes to run, run fast, and work hard. He would of liked this one.  He lost his father early Monday morning. Frosted was at his bedside. We have prayed for Frosted’s Dad a lot over the past month. I hope he has found some comfort in the support of fellow F3 brothers who have been in his shoes. Its not easy, we are all here to help.

F3 is more than a workout.

Jang