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Waxhaw Express Speed Day

Thanks to Wolverine’s challenge Waxhaw Express has taken off as an official/non-official F3 speed workout with the goal of completing a target 5k and/or 10k race.  It’s also a great way to teach your body to run faster and get uncomfortable and progress.

DiCCS (Disclaimer, Cell phone, CPR, Safety) and 10-10

Warm Up:

  • Run 1 Mile
  • SSH x 15 IC
  • Imperial Walkers x 15 IC
  • Stretching including the calf stretch
  • Upward/Downward dog x 2

The Thang:

  • 2 x 200m at repetition pace w/ 200 m recovery
  • 1 x 400m at repetition pace w/ 400m recovery
  • Repeat 3 more times for a total of 4 sets

1 mile cool down to the basketball courts on the side of the school

Captain Therkin Knockout Web

  • 1 Big Boy situp, 4 American Knockouts, 4 Merkins
  • Increase the big boys by 1 and knockouts by 4 and keep the Merkins the same until you reach 10 big boy situps, 40 American knockouts, and 4 merkins

Mosey back to AO

Done!  6 miles in the books.

Thanks to Nails for taking us out today


Waxhaw Express is taking off.  10 PAX for the first “official” speed work session is a great start.  Everyone pushed hard and welcome Chastain, Nails, and Tool Time to the fast side of the tracks.  Chastain clearly has a track background and Tool Time has some serious speed. Nails completed his longest workout to date and the hard work is really showing.

Thanks to the kids who drew the nice chalk art on the road.  The Super Mario mushroom was just what I needed on the back half of the 400m runs.


  • 100 PAX challenge is here. Look for a backblast but the idea is that 100 individual pax donate $100 so that we have a fund to make some impactful local donations in the very near future.
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