03/11/2022 - The Bear - 1-Mile Chase
AO: The Bear
When: 03/11/2022
PAX:
Number of Pax: 11
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chazz
Introduction
How fast can run 1-mile? All speeds welcome!(Hopefully you can run a mile in less than 35 minutes)
Push it for just 1-mile!(Hopefully we have time for more thangs, so bring a coupon)
List your goal time below.
Warm-O-Rama
Warmup. Chazzballs, Motivators, Abe Vigotas, Deep lunge with twist, Monkey Humpers, Merkins.
Dynamic mosey: high knees, butt kickers, karoke, Super Mario skips.
Sprint ladder: 50%, 75%, 100%, back down.
The Thang
Thang 1: Run 1-mile as fast as you can. Record your time. As PAX finish there are exercises until the 6 is in: 6-7min-pullups, 7-8min-burpees, 8-9min-squats, 9-10min-merkins, 10-11min-BBSUs, 11+min-SSHs
Thang 2: Merkin ring of fire and pullups. Half PAX do ascending merking ring of fire, other half need to complete 10 pullups each. Switch, repeat
Thang 3: Mile chase. Each PAX pairs up. Based on results from 1st mile run the slower PAX start at same time. The faster half of the PAX do SSHs at starting line until their Lag Time, which is calculated by laptop. Catch your man!
Mary
Circle of Trust
Goals are nice, but they can also limit your acceleration. I caught my PAX pair and ended up slowing down to stay with him when I could have pushed through another fast mile time. Always do your best everyday!
Naked Man Moleskin
I need to redo this Q when it is warmer out. I should also pair up the PAX ahead of time and have them enter their times directly into the computer. I wasted time typing the times in after they were written down. This would have saved time for more Thang 2. I was worried PAX would be frustrated with such a run heavy workout, but everybody said they had a good time. I really appreciate how hard everyone pushed for the mile runs.