[wxw_express] Missing Tuck

AO: wxw_express Q: Seabass- Tim Carey PAX: Drive By – Rob Rosenthal, Chastain, Damascus, Flip Phone, ChatterBox, Bottlecap, Rubbermaid FNGs: None COUNT: 8 The Pax worked hard and moved fast! Tuck was missed and we’re hoping for a quick recovery. Intervals: 200m @ goal mi pace, 800m @ 5k pace, 200m @ goal mi pace, […]

[wxw_express] 20 200 Vision

AO: wxw_express Q: Tuck PAX: Carb Load, Cutlet, Turnbuckle – Greg Holencsak, Drive By – Rob Rosenthal, Kid Rock, Damascus, Bottlecap, ChatterBox, Chicken Little, Flip Phone, Dasher – Jeff Green, Short Order FNGs: None COUNT: 13 What had happened was: 11 runners & 1 dog for intervals + 2 ruckers. Intervals: 200m @ 10k pace, […]

[wxw_express] Elevation Gainz

AO: wxw_express Q: Tuck PAX: Seabass- Tim Carey, Chastain, Kid Rock, Drive By – Rob Rosenthal, HazMat, Rubbermaid, Deflated, Blue Screen, Das Boot, Flip Phone, Smithers, Foundation, Gerber FNGs: None COUNT: 14 We found a nasty hill in Lawson to run hill repeats on. Start at little white bridge on walking path and run up […]

[wxw_express] Marvintervals

AO: wxw_express Q: Tuck PAX: Kid Rock, Damascus, Centerfold, Drive By – Rob Rosenthal, Gerber, Rockslide, Nip, Posse, Das Boot, Seabass- Tim Carey, Bottlecap FNGs: None COUNT: 12 We hit the soggy streets of Marvin Creek during the monthly convergence at Bushwood for some intervals: 1,000m @ 10k pace, 500m @ 5k pace, 500m @ […]

[wxw_express] 2 hundos

AO: wxw_express Q: Tuck PAX: Dunkin, Flip Phone, Chastain, Drive By – Rob Rosenthal, Bottlecap, Das Boot, Rockwell FNGs: None COUNT: 8 Intervals: 200m x 3 going from 10k pace to 5k pace to goal mi pace w/ 60 sec recovery after each. Repeat 5 times.

[wxw_express] Step 1: Almost Die

AO: wxw_express Q: Tuck PAX: Seabass- Tim Carey, Chastain, Dasher – Jeff Green, Drive By – Rob Rosenthal, Damascus, Bottlecap, Rockwell, Rockslide, Blue Screen, Gerber, Das Boot FNGs: None COUNT: 12 Pop quiz: when does 60 seconds feel like it goes by the fastest? A) there’s a minute left on the clock and your team […]

[wxw_express] No Burpees – Birthday 4800 meters

AO: wxw_express Q: Drive By – Rob Rosenthal PAX: Cliffhanger, Gerber, Blue Screen, Paper Jam, Bottlecap, Seabass- Tim Carey, Turnbuckle – Greg Holencsak, Smithers, Nip, Drive By – Rob Rosenthal FNGs: None COUNT: 13 Mosey to the track, where we found out that lane 1 had some ice on it. We did a 4800-meter track […]

[wxw_express] HIIT Time

AO: wxw_express Q: Blue Screen PAX: Carb Load, Posse, Gerber, Seabass- Tim Carey FNGs: None COUNT: 5 What had happened was: Active and flat Warm-ups at COT Jog over to Hill Progressive Streetlight sprints Parking lot near track Long leg running stride on the way down Run backwards or karaoke on the way back Up […]

[wxw_express] Chooo Chooo on The Expresss

AO: wxw_express Q: Gerber PAX: Seabass- Tim Carey, Turnbuckle – Greg Holencsak, Blue Screen, Rain Man, Cutlet, Rubbermaid, Drive By – Rob Rosenthal, Tuck, Gerber FNGs: None COUNT: 9 What had happened was: WE RAN!!! Warmup Mosey to track Dynamic Stretching 6 x 800m at 15 seconds below 5k goal pace ~90 seconds between 800s […]

[wxw_express] The mighty 4

AO: wxw_express Q: Seabass- Tim Carey PAX: Tuck, Drive By – Rob Rosenthal, Blue Screen FNGs: None COUNT: 4 WARMUP: 1 mile mosey. Stretch. THE THANG: 5 rounds of 1 min runs w/ 1 min mosey between. Ran light poles on service road behind MS. Run hard to first one mosey back to start working […]