Hot Spot’s big toe is still taking the big guy down, so I took the Q at the Oval Office for him.

We ran to the track to join Shake, Tonka and Wedgie already taking laps and did the typical 2 lap warm up with a meet up at the far corner by the home bleachers.

The Thang:

  • 4 lap Fartlek:  run fast on the straights and easy on the curves
  • Ladder:  400m, 800m, 1600m, 800m, 400m race pace and 400m easy pace between each set.


Prayers:  Grout has a new 2.0 doing well and we prayed for continued work on his other 2.0 with gait issues, Hot Spot’s Toe and M, Student Athletes (especially those losing sports)


You will have to ask Tonka about the title of this workout if you don’t get it.


TClap |