Golf Course Speed Intervals

QIC: Ugly Stik

Date: 7-5-18

# of PAX: 4

PAX: BTB, Niles, Zoro and Tenenbaum

Warm Up:

SSH x 25
IW’s x 20
Cotton Pickers x 20
Left Quad Stretch x 10 seconds
Right Quad Stretch x 10 seconds


Mosey to the clubhouse at the Municipal Golf course. Today we are working on speed. Start at #9 green and run at 90% to the tee box then a recovery mosey for the hole #8. Keep doing this in the same fashion back through the first hole ending at the clubhouse. We had just enough time to run hole #10 and back to clubhouse on #18 before we headed back to the AO, covering 3.75 miles in the process


-Great to see Zoro out! Not sure he knew it was going to be a run day! He also doesn’t like soccer evidently.
-Niles – I am glad you approved of our training this morning. Maybe you can write me a note about it in Korean.
-Tenenbaum – I’m sorry I was so slippery that you couldn’t hold my shoulder during our shout out at the end. T-Claps for marking Cool Runnings another Cape Fear staple!

F3 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

As always, it is an honor to lead this group of #HIM!

Ugly Stik, out!


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