Go “fast”, turn left…


QIC: Blade

# of PAX: 10

PAX: Tank, Busted Grill, Parrothead, Hoveround, FatBack, Snickers, Tiny Dancer, Sweater Vest, Daggerboard (FNG)

Warm Up:

SSH x 20 IC

Windmill x 15 IC


The Thang:

Indian Run to the track

At the track : Set of intervals – 400m x2, 800m x2, 400m x2 – between intervals, rest walk 100m after 400m & 200m after 800m

To clarify, which YHC did not do ITG, it works as such;

run 400m, walk 100m, run 400m, walk 100m, run 800m, walk 200m…. (you get the idea)

Mary for the 6 = Flutter Kicks x25 IC (thanks TD)

Mosey back to the flag


COT / Moleskinz:

Chilly morning! Glad to have a solid group in spite of the chill!

Today’s workout was inspired by a similar workout Q’d by OBT @ F3Metro. (random fact: OBT is Q for a run AO, that is strikingly similar to #RunForestRun, on Tuesday mornings in CLT.) The idea behind the interval sets was to do ~3mi at “speed”, all while maintaining a normal pace (8-10 min / mile). We accomplished that with ~2.8mi on the track & ~3.7mi total, Strava data showed ~9.5min/mile. #missionaccomplished

Welcome to Daggerboard! Strong work by FatBack! Hope to see you again soon Daggerboard!

#WeeklyChallenge = Sign up to Q!  Tank needs Q’s for Baywatch, Tuesdays are wide open too. Take the opportunity to lead, you won’t regret it!

Prayers for those not with us today, first responders, family, & ourselves to be better leaders & agents of positive change in our world.


As always, it was a pleasure gentlemen!

Until next time…

Blade out!




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