A rain out on North Face

A rain out on North Face

15 Pax rolled out of bed 15 minutes early to post at Fast Twitch for YHC’s 5th and final Q over the last 2 weeks.  Trying to recruit Haze to be my Senior Administrative Assistant to better manage by calendar next time, but apparently Turkey Leg has quite a bit of work to do and pays handsomely.

0515 and were off, heading out to 51 when we see Brady coming in hot.  Do a little shuffle around the parking lot to wait for him and away we go, right into The Thang:

Yog to Davie Park, SSH x 25 IC at the entrance

Yog to next intersection, Low Slow Squats x 25 IC

1 mile pace to traffic signal at Rea.  Gather back together and Yog to North Face

50 calf raises on the curb overlooking North Face.  Followed by lots of griping In-Chorus about how it’s too wet to run North Face.

Over to the Entrance 4 hill and partner up.

P1 Run up and down hill

P2 run to lamp post towards rock pile and back

Flapjack and repeat to 25 team hill climbs

Yog to front entrance and count off in 4’s.  1’s and 4’s stay on the near side of the parking lot, 2’s and 3’s head to the far median (~100m or so).  Now 100m gasser relays.  1’s and 3’s run towards and then past each other. 2’s and 4’s begin to run with 1’s and 3’s pass the end median respectively.  Repeat x 7 or 8 runs a piece.  A nice little track like rotation without an actual track.  ‘Haze commented about my sneaking inclusion of said track work.  #Bamboozled

A little Chelms led Plank-o-rama while PAX gathered back up to head home.

Yog back to SCMS with stops for Flutter x 25 IC and Heels to Heaven x 25 IC.

Indian run the last 3/4 mile.

Moleskine:

Amazed how large the weekly crowd is at Fast Twitch and this far out from BRR.  Only about 6 or so per week this time last year.  Strong growth and stronger runners.

My watch had us pegged at 5.9 miles this morning, some more, some less depending on how many hill climbs and gassers you logged.

North Face was on my original plan but scrapped it yesterday based on the rain.  It will come back!  In either case, it was impressive how quickly and in unison the PAX were ready to revolt at such a call.

Big props to Semi-Gloss, Geraldo, and Good Hands.  This was a tough one and you guys are out there crushing it and getting better each week.  (Well maybe not each week, for SG, but still getting better)

Thanks to Slim Fast for providing after workout refreshments to the PAX and to Chelms for the send off.

-Alf

Announcements – same as every workout and in the weekly email.  Some running events to sign up for.