The Longest Mile

IMG_2499AO: The Patriot

QIC: Maj Payne

The PAX: Brown Bag, Spokes, Grease Monkey, Sticks, 3 Mile, Mayberry, Cable Guy, Slapshot, Lazlo, Obadiah, Citrus, Wedding Singer

13 PAX recovered from the weekend heat and avoided the lure of the fartsack to endure a humid beatdown around the Patriot track. Little did they know the longest mile awaited them, and all finished mostly unscathed. Here is how it went down…

Warmup:

  • SSH x25
  • WMH x10
  • Imperial Walker x10
  • LBAC/Reverse x10 each
  • BWS x 10
  • Slow Merkin x10

The Thang:

Longest mile. Repeat 4x. Pick up 6 every 400m.

  • 10 Burpees
  • 100 meter Run
  • 20 Merkins
  • 100 meter Run
  • 30 LBCs
  • 100 meter Run
  • 40 squats
  • 100 meter Run

Mosey to various start points on the stadium steps for Jacobs Ladder:

Climb steps, 1 jump squat, back down, 6 burpees, back up, increasing jump squats and decreasing burpees each time, maintaining 7 reps.

Descending pyramid of pain.

  • 50 LBCs
  • 40 squats
  • 30 Merkins
  • 20 pulse lunges RT
  • 10 burpees

Mary:

  • 25 x Flutter kicks
  • 20 x Heels to Heaven
  • 25 x LBC

COT:

We gather in the gloom to strengthen our bodies to fulfill the 1st F of F3, which is the magnet that draws us together. Then we gather on occasion to enjoy each other’s company, sometimes with a beer, to fulfill the 2nd F – the glue that keeps us together. The 3rd F is really what builds our strength. Giving back to others, being accountable to our fellow PAX and believing in something bigger than ourselves, whatever that may be.  It is what increases our level of gratitude, which makes us stronger and better leaders within our communities and families.  Take some time to think about how you can give back and what you are grateful for today — it’ll make you even better!

Aye!

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