On a magnificently cool morning, 8 Pax posted to learn about Tapirs and Tapers. Inspired by all the chatter about proper tapering for BRR and @Starfish\u2019s resurrection of the True facts of Tapirs prior to BRR, YHC decided to pile on and have some fun. If you haven\u2019t watched the video in the twitter link, it comes highly recommended.<\/p>\n
Warm-o-rama \u2013 the usual stuff<\/p>\n
The Thang<\/p>\n
\u00b7 Tapirs look like hogs with a small trunk (similar to an elephant, just smaller) and weigh about up to 500 lbs
\no Partner up and do DORA 123 (600 reps total) \u2013 merkins, squats, LBC<\/p>\n
\u00b7 A Taper is an important part of run race training, where you reduce your mileage and intensity the closer to a race. The longer the race, the longer the taper.
\no Run to the end of the field and back (about 200 yards at 75% pace)<\/p>\n
\u00b7 Tapirs have not evolved in about 10 to 11 Million years (they are lazy that way)
\no 11\u2019s with Jump squats and SSH\u2019s
\n\u00b7 Taper with a shorter run 50 yards out and back at 50% pace<\/p>\n
\u00b7 Tapirs spend much of their time in the water and are herbivores
\no Wall sit routine with 25 lb KB. Pass the bell for 10 shoulder press each and then back down through the legs. Repeato, except 5 shoulder presses each<\/p>\n
Mosey to the parking lot for Mary<\/p>\n
Mary<\/p>\n
\u00b7 Tapirs have very long penises, often as long as their body.
\n\u00b7 First Mary exercise was Wilt Chamberlain aka Pickle Pounder (done to 5 only to keep it short)
\n\u00b7 Round Robin after<\/p>\n
Announcements<\/p>\n
\u00b7 Prayers and best wishes to the 45+ pax involved with BRR this week. This group includes @Gepetto who was with us this AM.
\n\u00b7 Prayers for a friend of @Schneider whose has a family member suffering from illness
\n\u00b7 Prayers for all those in harm\u2019s way of the coming and past storms and for the first responders stepping in to danger to assist.
\n\u00b7 @Gepetto has a BRR recovery friendly VI workout on Monday
\n\u00b7 @Goofy has the Q at Purgatory on Saturday<\/p>\n
NMM<\/p>\n
\u00b7 Each workout tends to take on the personality of the Site Q and #TheDistillery is full of @SourMash\u2019s enthusiasm and heart. Tclaps. @F3WinstonSalem is better because of him.
\n\u00b7 Great work by the Pax today and YHC is always honored to lead here. @Jiminy was getting after it today.
\n\u00b7 @Jiminy and @Boomerang each led a portion of Mary and called cadence. Note to Site Q\u2019s, they are each ready for their VQ!
\n\u00b7 There was other wildlife among us today. After warm up, we ran to the back of the school. YHC saw a puzzling sight – I saw what looked like a penguin moving quickly in the shadows of the school about 20 yards away. Black\/White, standing tall and had a waddle. @VanGogh noticed it also and shined a head lamp. It was a skunk! Tail standing up at attention ready to attack. Fortunately he kept moving quickly \u2013 not wanting to be around us also! That was a close one.
\n\u00b7 Lots of good hearted MC today around Tapirs and Tapers! Tons of material. A fun time. Always an honor to be asked to lead.<\/p>\n","protected":false},"excerpt":{"rendered":"
On a magnificently cool morning, 8 Pax posted to learn about Tapirs and Tapers. Inspired by all the chatter about proper tapering for BRR and @Starfish\u2019s resurrection of the True facts of Tapirs prior to BRR, YHC decided to pile on and have some fun. If you haven\u2019t watched the video in the twitter link, […]<\/p>\n","protected":false},"author":187,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[87],"tags":[],"class_list":["post-2410","post","type-post","status-publish","format-standard","hentry","category-the-distillery"],"acf":{"q":"Goofy","date":"09 07 2017","pax":"DQ, SourMash, Schneider, Gepetto, Jiminy, Van Gogh, Boomerang, Goofy"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2410","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\/187"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=2410"}],"version-history":[{"count":2,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2410\/revisions"}],"predecessor-version":[{"id":2412,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/2410\/revisions\/2412"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=2410"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=2410"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=2410"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}