Steady work
9 pax showed up at the fountain for a run through the wood despite the temperatures in the low 30’s. Meatloaf was off and running well before anyone else, followed by Pothole and Uncle Buck who also got in some XL work. The rest of us departed at the normal 5:15 start time. As usual, […]
Speed Work
Speed work is an invaluable part of a runner’s training plan. Whether you run 10 minute miles or you run 6 minute miles, there’s benefits to be reaped from adding speed work to your training plan. So when I created my training plan for the P200 in March I was sure to add in various […]
Black/Red Friday Serves up Leftover Meatloaf
After what I would suspect to be an overindulgence by most PAX on Thanksgiving, I was hoping for big numbers at Red Friday, but it was not to be. Fortunately, 4 of us braved the cold and got the day started with some quality work. Meatloaf’s Massacre 5 Rounds for Time 10 Bent […]
Don’t get trouble in your mind
23 pax posted at Starbucks this morning and ran various routes and distances. A few more turned up for fellowship. We were counted. We were named. And Dugger lifted us up in prayer. Announcements: December 2nd, 5k in Hunter’s Creek to support an underprivileged kid’s running group Work out tomorrow at shipyard starting at 0600 […]
Trip to Junior
6 men showed up for Fury today to get in an hour’s worth of quality work. After my last Q turned out to be a leg grinder, I was hoping to deliver more a full body workout today. I knew I wanted to go mobile so at 6:00am we started some 90’s rock on the […]
Stranger Danger
9 Pax posted at the Epicenter despite a Stranger being in the midst. I’m not referring to the FNG, but instead the Q. It’s not often I make the journey all the way across town to post at the Epicenter. Conditions: Upper 30’s. Disclaimer: Given Warm-Up: SSH x30 IC Cut the Grass x 15 IC […]
Old School
After a quick poll, it was determined that several Pax wanted a good mix of strength training and cardio. At one of the last Tsunami workouts, YHC used the Maupin and it was a big hit. So YHC decided to go down that path. Conditions: A nice cool 38 degrees, but mostly clear. Disclaimer […]
All in all is all we are
Shortly after starting F3, YHC attended a HeroHills Q in which pax ran the stairs of Uptown in combination with a few of the hills. This route is called the Wolverine. YHC wanted to bring this one back for last week’s run but didn’t quite remember how it went. After pinging a few pax for […]
The Zombies invade Terrapin
6 Pax didn’t let 26* weather keep them from getting their week started out with a Terrapin beat down and some good tunes. Conditions: 26* (As mentioned above) Disclaimer: Given Warm-Up: Who needs em Grab a coupon and line up on the side of the field Set #1: 10 Overhead Presses 20 Tricep Extensions 30 […]
Three of a Kind
YHC didn’t realize he had this Q and HC’d to the Shipyard for a Kobyoshai and Quickie Q. Koby quickly pointed out YHC couldn’t Q at one AO and HC to another, oops. So YHC planned the below beatdown for the PAX willing to show up at Fury. Disclaimer given at the 1 minute […]