{"id":23862,"date":"2024-07-22T13:53:27","date_gmt":"2024-07-22T17:53:27","guid":{"rendered":"https:\/\/www.f3winstonsalem.com\/f3\/?p=23862"},"modified":"2024-07-22T13:53:40","modified_gmt":"2024-07-22T17:53:40","slug":"23862","status":"publish","type":"post","link":"https:\/\/www.f3winstonsalem.com\/f3\/2024\/07\/23862\/","title":{"rendered":"Toughest Mile"},"content":{"rendered":"<p>It was a muggy morning on the 20<sup>th<\/sup> of July in the year of our Lord 2024.\u00a0 I slept harder than I can remember from going to bed early the night before.\u00a0\u00a0 I knew this one was going to be a doozy.\u00a0 I have been flirting with the idea of the \u201cToughest Mile\u201d with F3 for quite some time.\u00a0 I have been rehabilitating my left knee and was looking for something to do that would not require too much running so as to not aggravate.\u00a0 I had run with Zima, Huckleberry and with two guys from my neighborhood and naively irritated this.\u00a0 So, a solid week of strength work, backwards walking, and some PT exercises Zima was so kind to pass along from his two surgeries, I was on the mend. (Sorry for the run-on sentence).<\/p>\n<p><strong>Warm-O-Rama<\/strong><\/p>\n<p>(5) Core Principles<\/p>\n<p>SSH \u2013 Abe-Whirly \u2013 (Enough Time Wasters per Zima)<\/p>\n<p><strong>The Thang \u2013 Simple \u2013 Not Easy<\/strong><\/p>\n<ul>\n<li>400m \u2013 Bear Crawl<\/li>\n<li>400m \u2013 Burpee then Jump forward<\/li>\n<li>400m \u2013 Lunge Walk \u2013 full range of motion<\/li>\n<li>400m \u2013 Jog<\/li>\n<li>Finish \u2013 Skipped Mary \u2013 went straight to Burpee Thunderstruck \u2013 AC\/DC (33 Burpees \u2013 4:52 minutes)<\/li>\n<\/ul>\n<p>This started out innocently enough but at the end the cream really rose to the top.\u00a0 Enter Headhunter who killed this workout.\u00a0 All of us were dying after the Burpee .25 mile but the Headhunter kept pushing to finish in my estimate 49 minutes.\u00a0 The rest of us trickled in around 53-57 minutes.\u00a0 \u00a0I got some complaints on my music selections from Bullwinkle and Wooly Bugger so out come the nursey rimes.\u00a0 Baby Shark, Monkeys on the Bed, Wheels on the bus etc.\u00a0 Following that play list a splitting headache of annoyance and we marched on.\u00a0 Bruin modified but did surprisingly well and has come a long way since we started.\u00a0 Cruiser and the Duck stayed pretty much together the whole time.\u00a0 Ziffel showed up promising no running on the knees, put in a strong performance.\u00a0 Subfloor and Inspector Gadget hulked it out as well.\u00a0 Gadget had a vest for goodness\u2019 sake wore it the whole time even during the Super Max Murph (Where are you Dr. Claw?).\u00a0 Tonka and Bugger were in lock step while Cruiser and the Duck chased them down ever so slowly.\u00a0 The Duck was holding the speaker in his pocket the whole time, so they knew we were coming for them.\u00a0 After we got back, the nut punch of Thunderstruck.\u00a0 This was an idea I stole from a fellow PAX (Sorry Rudolph \u2013 Still need you out man).\u00a0 \u00a0\u00a0By the end we were spent.\u00a0 Bullwinkle left all of him in the parking lot with some skin too.\u00a0 Just as we wrapped up, the rain came.\u00a0 It would have been ideal earlier, but we are where we are.\u00a0 Thank you for letting me lead you and push you all.\u00a0 This one pushed me harder than I thought it would.\u00a0 \u00a0\u2013 Duck Out<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It was a muggy morning on the 20th of July in the year of our Lord 2024.\u00a0 I slept harder than I can remember from going to bed early the night before.\u00a0\u00a0 I knew this one was going to be a doozy.\u00a0 I have been flirting with the idea of the \u201cToughest Mile\u201d with F3 [&hellip;]<\/p>\n","protected":false},"author":642,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[144,112],"tags":[],"class_list":["post-23862","post","type-post","status-publish","format-standard","hentry","category-alcatraz","category-bootcamp"],"acf":{"q":"Rubber Ducky","date":"7.20.2024","pax":"Wooly Bugger, Cruiser, Bruin, Headhunter, Tonka, Subfloor, Rubber Ducky, Ziffel, Bullwinkle, Inspector Gadget"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23862","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/642"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=23862"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23862\/revisions"}],"predecessor-version":[{"id":23864,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/23862\/revisions\/23864"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=23862"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=23862"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=23862"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}