Strides By the Tides

# of PAX: 8

PAX: Epo, Tombstone, Trolly Stop, Franks, Catamount, RX, Short Rib, Foxtrot

QIC: Foxtrot

Warm-Up:

10 SSH, IC

10 Cotton Pickers, IC

OYO – final stretch

The Thang:

Run OTB and pause.  Wait on all PAX.

From bottom of bridge, proceed north, quick right to Lewis Ave and follow along the West side of harbor turning right back to Carolina Beach Road by Hoplite, the Irish Pub.

Wait on all PAX.

Proceed North on CBR to Food Lion – wait on all PAX.  PAX split with looping back to the pick up the 6 and half running to Wake & Bake to write F3 on the fogged/condensation painted door.

All PAX convene at foot of Snow’s Cut Bridge where we headed back over at individual pace w/ the challenge to stride quicker on the upside of the bridge.

All PAX meet on North side of Bridge – return to flags with a longer stride/quicker pace for the middle third, remaining distance.

Throughout the run, PAX encouraged to pick 10 light poles during their run and pick up the pace to the pole, return to a recovery pace.

COT/Moleskin:

Strong work by 8 PAXs as we covered 4+ miles.

Q really liked that we all started together and finished together pausing a couple of times to collect up all PAX.

Trolly Stop with the strong work, quick pace out front.

Steady work by all throughout.  Epo called out the work put in by Busted Grill on Memorial Day as he completed both the Murph Challenge and the convergence at Baywatch.

Prayers for the Gold Star Families!

Epo and Sir_Mix have signed up for an October endurance run – the Uwharrie 100 – requests for accountability and help putting in the miles.

Does Franks miss a chance to post?  Seems like he is always there.

Tombstone keeps keeping on…as does RX!

Saturday Mornings – Iron Island. Screaming Eagle’s Saturday workout.  Meet at Carolina Beach Elementary School @ 0700!

Strong Work!!! Honor to be the Q. Thank you!

HAAD! | RLTW! | Foxtrot out.

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