A great way to keep yourself motivated to workout is have an event that you’ll need to train for on the schedule. The past few months the Blue Ridge Relay has been that event for 18 of us. So naturally, running was at the forefront of our training. Now that the BRR is in the books, several of us have signed up for a Spartan Race (some are doing the Beast and some are doing the Sprint) in November.

8 of the Pax that have signed up for the Spartan decided to post at Fury this morning.

Conditions: Appeared as if a hurricane passed through last night

Disclaimer: Given

Warm-Up: Why?

The Main Event:

Hero WOD RJ:

5 Rounds:

Run 800 meters (We ran a lap around the pound at the Dog Park which measures out close to 800 meters)
5 Rope Climbs (Our rope climb was a little shorter than prescribed, but when the rafter is only so high, what can you do?)
50 Merkins

Extra Work: (For Duggar)

Run 800 meters (A lap around the pond)
5 Single Leg Squat/Lunge (Each Leg. Rest one leg up on the bench of the picnic table and lower down into the a lunge position.)
50 LBCs

Recover!

Count-o-rama:
Name-o-rama:

Announcements:
* Saturday’s workout is at Terrapin
* Dads/2.0 Camp out at the end of the month

Prayer Requests:
* Piddler and Family on the passing of his Grandmother
* Spud’s Dad
* Pusher
* Hurricane victims

NMS:

* Even though this is the official Red Friday workout for the week, since I decided to use a Hero WOD for our WOD today, I wanted to share a little about who it was named for. Click Here to read more about Sergeant Major Robert J. Cottle.
* The Rope Climb is one of the obstacles that will be at the Spartan Race, so I decided to give the guys an opportunity to work on their rope climbing technique. I also gave a modification of 10 Burpees for anyone who didn’t feel comfortable attempting the Rope Climb. I was impressed that everyone worked on the rope climbs and hopefully everyone that needed to gained a little experience that will pay off by allowing them to avoid the 30 Burpee penalty.
* Several pax rolled in either right at time or a hair tardy. Better late than never is a good policy to go by.
* Duggar continued to be Duggar. Leading from the front. When he started his last round I knew he would complete the workout early enough to require some additional work. So I spent my next 800 meter run coming up with the busy work to occupy Duggar while the rest of us completed RJ.
* One thing you can be assured of when participating in the BRR is you will see things and hear things that deserve to be repeated regularly. (Disclaimer: Deserve and Should are not the same thing) One of those things was thrown out there by Sugar. It went a little like this: “If you stay ready, you don’t have to get ready.” The effort the 8 pax demonstrated this morning lets me know these guys are ready and will stay ready for the Spartan Race. Therefore, when go time gets here they won’t have to worry about getting ready.

As always,
Until the next Q…
The Meter is paid in full!