[wxw_express] 2 Hundos
AO: Wxw_Express Q: Tuck PAX: Flip Phone, Damascus, Dunkin, Drive By – Rob Rosenthal, Paper Jam, Fuse Box, Gerber, Kid Rock, Smithers FNGs: None COUNT: 10 WARMUP: – 1 mi EZ – Dynamic stretching – 3 strides THANG: – 200m @ 10k pace, 200m @ 5k pace, 200m @ mile goal pace, 200m @ mile […]
[the_lycan] Twinkle Toes doesn’t know how to write Slackblasts
AO: _Lycan Q: Atlas PAX: Atlas, Dunkin, Hatchet, Posse, Premature, J-Woww, Dana, Twinkle toes FNGs: None COUNT: 8 Ran around waxhaw ES, partner work 150’s, red door no more, and finished with bear crawls till arms feel off and lunge walks back to COT. Announcement: lunch at Lepeep Prayers: McGruff and all Pax
[swarm] Premature missed Q
AO: Swarm Q: Bottlecap, Dasher – Jeff Green, Gerber, Rain Man PAX: Sugar Daddy- Joe Gummersbach, Chicken Little, Centerfold, Premature, Carb Load, Hollywood, Inspector Gadget, Blue Screen, Zinfandel, Seabass- Tim Carey, Falcon, Rockwell, Kyle Maul-Breadbowl, Schneider/Tom Evans, Damascus, Mad Dog, Doughboy, Dasher – Jeff Green, Drive By – Rob Rosenthal, Dana, Bottlecap, Deadwood, Rain Man, […]
[pursuit] Another Tempo at Pursuit
AO: Pursuit Q: Tuck PAX: Damascus, Blue Screen, Dunkin, Paper Jam, Ghosted (Christopher Brantigan) FNGs: None COUNT: 6 WARMUP: – 1 mi EZ – Dynamic stretching THE THANG: – 3 mi tempo run (pace you can hold for an hour; should be hard but controlled) on flat-ish 1 mi loop. About as flat as it […]
[gumby] Transition complete
AO: Gumby Q: Bratwurst PAX: Ricky Bobby – Andrew Cassano, Chopper, Paper Jam, Dunkin, Damascus, Swiss Miss FNGs: None COUNT: 7 WARMUP: 2mi pre-run (optional) at 0510. Parking lot dynamic stretching. THE THANG: Bratwurst leg Yoga for Runners, while Swiss Miss gave us the history for Gumby, followed by Swiss Miss giving the Sunrise Salutation […]
[wxw_express] Ran, Down by the River
AO: Wxw_Express Q: Tuck PAX: Flip Phone, Dunkin, Gerber, Bratwurst, Atlas, Paper Jam, Fuse Box, Damascus, Das Boot, Rubbermaid, Drive By – Rob Rosenthal FNGs: None COUNT: 12 WARMUP: – 1.25 mi EZ – Dynamic stretching – 2 strides THE THANG: – Hill repeats: 1 minute uphill alternating between hard, harder and hardest, with recovery […]
[the_lycan] Little finger
AO: _Lycan Q: Hatchet PAX: Hatchet, Dana, McGruff, Twinkle toes, Catfish, Hi-Hat, Posse, Ricky Bobby – Andrew Cassano, little finger, Black Hat, Happy Baby – Steve Eanes, Dunkin, Premature, SOGGY, Little finger FNGs: 1 Little finger COUNT: 14 WARMUP: mosey to main overhang for stretching THE THANG: mosey to back for partner work, lunges, calf […]
[swarm] Outdoors Rain or Shine
AO: Swarm Q: Rockwell PAX: Rockwell, Schneider/Tom Evans, Ice9, Hollywood, Dunkin, Transporter, Fuse Box, Drive By – Rob Rosenthal FNGs: None COUNT: 8 We showed up, the rain held off and we worked. Lots of running (4+ miles), some rock work, some burpees, some big boys… you know the normal stuff. Great push by all!
[pursuit] 1k, 1000m, .62 mi Repeats
AO: Pursuit Q: Tuck PAX: Damascus, Ghosted (Christopher Brantigan), Flip Phone, Blue Screen, Dunkin FNGs: None COUNT: 6 WARMUP: – 1 mi EZ – Dynamic stretching – 3 strides THANG: – 1000m @ 10k pace, 1000m @ 5k pace, 1000m @ 10k pace with 90 sec recovery after each – EZ run cool-down until time […]
[gumby] Still a bit chilly
AO: Gumby Q: Dunkin PAX: Bratwurst, Dunkin FNGs: None COUNT: 2 Lots of yoga and stretching in the cold. Gotta show to know. ????