Conditions: perfect

Disclaimer: given

Warm-up:
Take your race pace and add two minutes to it. This will be the pace for your 1-mile warm up.

Part One – The Burnout
4 x 400 at race pace with 45 seconds recovery between laps.

Part Two – The Fade Away
2 x 3 minutes of maximum effort (sprint) with 3 minutes of walking recovery.
1 x maximum effort (sprint) one time around the track.

Cool Down:
Walk/Jog until time is called.

Count: 4

Name: Cobra Kai, Meter Maid, Flossy, Kobayashi

Announcements:
Saturday at Terrapin, mud run this weekend, 5K for the Humane Society,

Prayer Requests:
Flossy uncle, Kobayashi’s grandmother and wife’s family (recent loss)

NMM:
Three minutes feels like an eternity during the sprint and it goes by in the blink of an eye during the recovery.

You could just feel the strength leaving your legs.

The masked man on the game field was killing his workout.

Who was that masked man?

MeterMaid posted some impressive splits despite “not being able to breathe”

Great seeing Cobra Kai back out at Hustle.

Flossy straight up crushed the 3 min sprints. Not sure he ever actually faded.

It’s almost impossible to call recover when you can’t breathe.

Initially we were supposed to do 3 rounds of sprints but in the interest of time and so we wouldn’t have to name this workout after me, we cut the last one short.

This was the first Hustle workout I’ve been to in a while. I definitely need to add it back to my workout rotation.

Until next time, remember…