[wxw_express] Marvin Express

AO: Wxw_Express
Q: Tuck
PAX: Flip Phone, Deflated, Smithers, Seabass- Tim Carey, Dunkin, Damascus, Drive By – Rob Rosenthal, Das Boot
FNGs: None
COUNT: 9
Launch from Marvin Elementary for the monthly convergence.

WARMUP:
 – 1 mi EZ
 – Dynamic stretching

THE THANG:
 – 1000m @ 10k pace, 500m @ 5k pace, 500m @ 5k pace, 200m @ mi pace, 400m @ 5k pace, 200m @ mi pace with 90 sec recovery after each
 – Join up with Bushwood for the final 15-20 min (including 30 burpees immediately)

Mile Time Trial – May 20 – PreBlast: f3southcharlotte.com/2023/03/24/preblast-2023-mile-time-trial-collab/

Waxhaw Trail Fest – May 6 – PreBlast: f3southcharlotte.com/2023/04/04/waxhaw-trail-fest-new-location-bigger-and-better-than-ever/