Negative Split 5K

AO: The Barracks

QIC: Handsy

THE SCENE:
Muggy, not too hot. But real muggy.

F3 WELCOME & DISCLAIMER
Did it.

WARM-O-RAMA:

• One easy mosey lap around the track followed by about 5 minutes of stretching.

THA-THANG:

We ran a 5k with the goal of a negative split after each mile. Basically, run the next mile faster than you ran the previous mile. To do this you have to be disciplined to not start too fast. Otherwise that 3rd mile will suck more than it already will.

This was an individual challenge for the PAX, not a race. We had several PAX of similar speed levels stick together, but most guys went at a pace that was good for them but still challenging. For those who finished early, I had them run another lap or two (or 3 or 4 in the case of Peek-a-Boo!)

MARY:

We circled up for Mary while a few of the guys were finishing their final laps.

• Freddie Mercury (IC) – 25
• Hello Dalai Lhama (IC) – 20

Then we did some more stretching for a few minutes and ended with about 45 seconds of a high plank.

COUNT-OFF & NAME-O-RAMA

15 PAX – Chioccetti, Four Eyes, Crayfish, Pop Tart, Reaper, Upgrade, Peek-a-boo, Dewey, Altar Boy, MIB, Goose, Bottomless, Handsy (QIC), Pirtle (IG), Boo-ya (IG)

CIRCLE OF TRUST/BOM:

We had to be very disciplined to not start our run too fast in order to finish well. We should apply that same discipline to all aspects of our lives. We can’t jump right in to everything full throttle or we might not have enough left in the tank to finish well.

MOLESKIN:

This was a fun and challenging workout…I was encouraged that all PAX worked hard and pushed themselves to hit those negative splits.

ANNOUNCEMENTS:
See pre-blast for more announcements.