5k time trial

5 pax posted under the Snow cut bridge to challenge themselves with a 5k time trial.  This will become a regular test to ensure we are improving.

 

When:   9/19/2017

Where: Screaming Eagle AO, The Bridge, Snow Cuts Bridge

QIC:  EPO

Pax:   8-Penny ,Sir Mix a lot, Hooch, and Wrigley

 

The Thang;

Warm up with a 5 minute mosey. Stretch and shake it out.

This is a 5k for time. How fast can you run a 5k? your time will be used for other workouts like tempo runs, intervals and race pace runs.

I had maked the course before hand. There were makers at each ½ mile and a flashing light at the turn around, so no one would get lost.  I placed the light because I thought the Hoff would be here and he is navigationally challenged.

8-penny at 21:17 with sir mix right behind him. They were the speedsters. I think 8-Penny should be on next years 4 man BRR team.

YHC at 23:54 and Hooch not far behind.

Wrigley at 29:04. Strong work.

 

COT:

Please press for people of Texas and Florida and the islands..

8-Penny has the Q on Wednesday

Can we hit 15 pax again on Wednesday??

 

F2 at Good Hops Thursday at 630

 

New workouts; Silverfox  this Saturday at Alderman Elementary School. 0700 start

 

You should have the following information memorized;

 

F3 is a men’s workout group, with the mission to plant, grow and serve small workout groups for the invigoration of male community leadership. Our workouts:

  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust

 

Moleskins:

8-penny and Sir mix crushed it this morning.

Hooch, strong effort, Did the workout Monday, ran 3 with his son Monday, then ran 3 in the evening and still posted and ran 3 hard today. Hell yeah!!!

Great to see Wrigley in the gloom. Keep training brother!!!

 

Thanks for letting me lead.

EPO out

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