F3 Greenwood

Back blast: The Pacer 400

As the clock struck 5:15am, 8 MEN emerged from #gloom and the fog to the smell of racing fuel, burnt rubber, and the track TOO TOUGH TO TAME! Just as the name says, PACER “paced” the way with interval training focusing on speed, agility, and endurance.

 

  • Disclaimer
  • COP
    • SSH IC x 20
    • Walking Lunges
  • The THANG
    • Track work:
      • Jog 2 laps around the track (50-75%)
      • 4 laps around the track – jog the corners, sprint the straights
      • Mosey to the hills
    • Hill Repeats:
      • Rd 1 – Burst/Full sprint to the top of hill #1, jog back down to hill #2, backwards run to 1st cone, then sprint to 2nd cone…jog back down to bottom of hill.
      • Rd 2 – Burst/Full sprint to the top of hill #1, jog back down to hill #2, shuffle left 1st cone, then shuffle right to 2nd cone…jog back down to bottom of hill.
      • Rd 3 – Burst/Full sprint to the top of hill #1, jog back down to hill #2, backwards run to 1st cone, then sprint to 2nd cone…jog back down to bottom of hill.
  • Field work: 2 courses set up
    • Med run/sprint to 1st chem light (20yds), backwards run to 2nd chem light (10yds), sprint to 3rd chem light (40-50 yds)….alternate courses and repeat.
    • Med run/sprint to 1st chem light (20yds), shuffle left/right to 2nd chem light (10yds), sprint to 3rd chem light (40-50 yds)….alternate courses and repeat.
  • The BIG Race: 4×400 relay (2 teams of 4)
    • The pax were paired up into 2 teams of 4 based on qualifying times…LOL not really but tried to make it even competition. Meter-maid’s team and Pacer’s team….at the command of “GO” Meter-maid and Sugar took off like Meatloaf on the way to the mud run, but about ¾ of the way around, Sugar blew a tire (calf) and coasted back to the line…Meter-maid’s team took a significant lead….Juggernaut tried to reel in Chef Raekwan but the lead was still about a half lap…Blueprint held steady and kept Round-up at bay…it was gonna be up to Cruiser to keep the lead for Team Meter-maid….once Round-up exchanged the baton with Pacer, Cruiser was a half lap ahead….Pacer hit the NITROUS but came up several feet away from overtaking Cruiser….Team Meter-maid took the victory!!

 

  • COT:
    • Counterama
    • Namerama
    • Announcements: See the newsletter on Twitter @F3Greenwood
    • Prayer requests:
      • Friend of Pacer lost mother last week due to illness
      • All fellow F3 brothers battling injury/illness
      • Juggernaut venturing into business on his own…pray that all works out for he and his family with this venture…lots of stress involved. Warning!! If he “pops off” at you, just know this may be reasoning behind! LOL…In all seriousness GOOD LUCK and if any of can be of assistance in any way, you know you can reach out!
  • Closing prayer by Pacer