Warm Up

Squats x 10 IC

Alternating Jump Lunges x 10 IC

The Thang

Run with at least one person because we are heading to the parking deck and we aren’t turning back for the 6.

Right on Elm, left on 10th, left up college hill, right on 14th, right on E Rock Spring down hill to 10th, back up W Rock Spring, right on 14th, right on Charles, right on 10th to Main Campus Student Center parking deck.

Rinse and Repeat Hill Sprints up walk down using the first inclined deck for the 6.

Once everyone arrived, we repeated the hill sprints until 6:05 and then moseyed back to the flag. Tortoise and I ended up getting in 13 hill sprints. PAX got in at least 7.

Prayer Requests: My M’s elevated HR, Quick Lube’s friend’s mother with lung cancer, Underdog’s M with the flu, injured PAX

Announcements: www.f3enc.com/announcements

Site Q Meeting this Thursday at 8 at Bambino’s mom’s house

Sign up for the CoopStrong 4 miler: Sat. March 16th https://runsignup.com/Race/NC/Greenville/CoopStrong

Convergence beforehand led by Wimpie and Defender

Moleskin: The pace was pushed this morning, which is needed. The more we run, the more efficient our body becomes so we need to mix it up and shock it continuously be progressing forward. it is easy to settle in to a comfortable pace week after week and so today was a good test to see what we have in the tank. Soreness followed the workout immediately and continues today. That is a good sign to me that we got after it. You certainly can’t do this day in and day out, but a couple times a week it feels good to really get after it. Thanks Tortoise for running with me and allowing me to Q.

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