16x100M with 100M recovery
5x400M relay (sorry for the confusion on this one guys)
The men of F3 exist to serve, and this AO is the perfect picture of that truth. Gazelle went to post with Belding in Greensboro and realized a track workout would “round out” our running offerings, so to serve the needs of the PAX, the Oval Office was created. YHC thinks this is the 6th week, and the PAX have really gravitated to this workout. We’re already getting faster and Footloose has a strong vision for the future of this site. More good things to come. If you’ve never really run on the track, don’t be intimidated by the unknown, these workouts are a lot of fun.