- When: 12/03/2019
- QIC: Fredstinko
- Pax: Crazy Horse, Gamecock (RESPECT), Hot Pursuit (RESPECT), Novocaine, Pee Wee, Punch Out, Skipper, Slalom, Slim Jim (DOUBLE RESPECT), Stern, String Bean, The Closed Hand, The Situation, Tortoise (moved), Underdog, Wimpie, Yellow Brick
I’m going to keep it short and sweet. It’s been quite some time since I’ve posted and even more time since I’ve Q’d Run Strong, but it was like I’ve never left!
Warm up:
15 Squats OYO
15 Side straddle hops OYO
20 3 count merkins in cadence
The Thang:
2 mile warm up: Leave Elm St. Park -> Left on S. Elm st -> down to 14th st light -> make a right and run to Charles blvd/14th St gas station and head back to Tennis courts
Suicide sprints 3x (down to first light post, back, run to second light post, back, run to third light post, back)
Wind sprints 13x full length of both tennis courts (approximately 0.5 miles)
We kept performing wind sprints over and over until someone splashed (thankfully everyone handled their Thanksgiving meals well, no PAX splashed) A few PAX continued with the mumble chatter until I made it very clear that we were on the tennis courts to WORK HARD and push our limits! NO TALKING! WE are out here to get BETTER! Push yourselves!
1 mile cool down: (run to intersection of 14th and S. Elm St)
COT: Prayers for hot pursuit as he begins his new journey and chapter in life and those prayers that were unspoken this morning. Hot pursuit did a phenomenal job praying us out and it was a great way to send him off! Best of luck to hot pursuit!
Final notes:
Come out to #RunStrong if you want a good running workout! I am taking over as site Q beginning January 1, 2020. WE will make #RunStrong strong again! And…They’ll be minimal mumble chatter as the motto is push yourself hard and focus on becoming a STRONGER RUNNER!
Fredstinko OUT.