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Waxhaw Express

Waxhaw Express is your weekly dose of a speed workout.  It’s an hour and 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 .5 Mile
  • SSH x 15 IC
  • Imperial Walkers x 15 IC
  • Stretching including the calf stretch

The Thang:

  • 5 x (4 minutes at interval pace w/ 3 min jog)
  • Basically we started at the side of the high school and ran hard until about Rudy’s shed (which ended up being about 4 min).  We then jogged back to the side of the high school which took about another 3 minutes to start every lap.

Mosey back to AO

Done!  Another 6+ miles in the books.

Thanks for taking us out Nails.

MOLESKIN:

A little light on the train today.  Apparently Deadwood has a new puppy that keeps him up at night, Dasher and Bottlecap took another form or transportation, and Hollywood was MIA.  However, we did have one pax hear the call and didn’t want to lift anything after yesterday wanted to work on getting faster.  Welcome Recalc, first time caller.

Those that came saw Tool Time crush it, Glidah break through some mental barriers, Nails continue to get faster, and Recalc getting uncomfortable and faster.  Well done everyone.

ANNOUNCEMENTS:

  • 100 PAX challenge is here. 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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