Just Runnin’

  • Date of Workout – 7 March 2017 @ UNCW
  • # of PAX and their names: 19 PAX ran or rucked. The Hoff, Tiny Dancer, Double Check, Marshall Bill (if that is your real name), Mr. Kotter, Venus, Busted Grill, Omar, LETC, Trump, Bob the Builder, Ugly Stick, Minecraft, Capt. Stubing, Tank, Sir Mix-a-Lot, Gobo, Johnny Gage
  • Name of Q: Morpheus
  • The THANG: Mosey to UNCW Track for: Butt kickers, high knees, karaoke, skipping

4×400 – focus one lap each on:

Pace – get heart rate down, control breathing.

Legs – flashlights on feet and shoulders,

Core – swing hips; scape like horse with feet

Arms – elbows swing exaggerated, not past ears and hips, drive nails

1×800 – Intervals; don’t think, run.

Mile run for time. Technique carry you through it.

  • COT/Moleskin: Sir Mix led the charge with a 6:37 mile, followed closely by Mr. Kotter at 6:42. All milers were under 8:40! Strong work!

Omar is adding speed. Busted Grill picked up the pace during the mile, as did Double Check.

Thanks for letting me lead.

M

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