Are you a professional?
FNGs:
None today đ
Warm Up:
SSH while waiting on the late arrivals – x15 IC
Good morning x10 IC
Mosey to the track
Daisy picker x10 IC
Warm up lap
Grab some fence â leg swings 8x front to back and side to side
Tiger claws x10
The Workout:
Cruise Intervals (again – repeat of a few weeks back) courtesy of coach Jack Daniels. Target was 8Ă1,000m intervals at ~10k pace with 200m recovery. Pax were encouraged to start with a pace that was slightly slower than 10k pace and work it down over the 8 intervals.
This time YHC made sure the warm up didn’t drag on so we had 3 pax finish all 8 repeats (and one honorable mention for 7 + a deposit).
Mary:
Mosey back to the flag
Forward fold, leg stretches, butterfly demonstration courtesy of Full House
Announcements:
Long Ass Run on the American Tobacco Trail on March 27th. Trying to secure some 2nd F option(s) – worst case we’ll have coffee in a parking deck. 22, 15, 8, and out and back running options + a rucking option.
T-Claps (Recognition):
Lipstick and YHC (can you t-claps yourself?) for being on time this week
McNugget for getting out there despite injury restrictions – always good to see you bro
Skidmark and Cupid for getting after it while dealing with the side effects of the jab.
Red Chair for having our back as always.
Solid 2nd F today – always a highlight of my day.
Prayer:
COVID. Those being vaccinated.
Fumunga’s co-worker battling prostate cancer.
Always a priviledge to lead men. We’ll do this same workout one more time before Wrightsville – the hope is those training can see their improvement over time.