The Waxhaw Express Tour



The Waxhaw Express Tour

Crispy morning for Waxhaw Express this Tuesday, mid 40s.

Solid turnout of 7 looking to work on their speed and tour the Cuthbertson Campus, Champion Forest, and Lawson.

Unofficial DiCCS were given (Disclaimer, Cell phone, CPR, Safety)

Warm-up:

  • Mosey the back way around the campus to the drivers ed lot on the side of the high school
  • Side Straddle Hop x 15 IC
  • Imperial Walkers x 15 IC
  • Calf Stretch x 15 seconds, flapjack
  • Dynamic Downward Dog and Upward Dog
  • Dynamic Little Baby Mountain Climbers

The Thang:

Mosey to the bottom of Champion Forest for hill repeats

  • Run .3 mile uphill to Chisolm Ct.
  • Recover back
  • Repeat for a total of 4 sets

Mosey on the trail that goes by the old Methodist cemetery into Lawson.  Right on Ringtail, right on Southern Trace to Lawson Dr.

  • Hard run the entire length of Lawson Dr. to entrance on Cuthbertson, about .6 miles
  • new segment “Straight Outta Lawson” was created, congrats Glidah on the crown… for now

Mosey to entrance of the school by crazy cabin guy

  • Hard mosey around the front of the middle school loop and back to COT

Done!

A little over 6 miles in the books

MOLESKIN:

Great work today.  The cooler temps definitely made the hill work not as bad even though it still sucked.

Kuddos to Chastain for getting after it today, the man can sprint.

Good to see Smithers out at the Express.  It may not be the 10+ miles you are accustomed to on a workout but hopefully the speed work will help with your distance running.

Premature continues to push outside his comfort zone.

Glidah has become a beast at the Express.

Tool Time and Dasher were up there as usual pushing the pace.

Thank you for the opportunity to lead today.

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