Express Fartleks and Sprints! 

Express Fartleks and Sprints! 

Gerber sent a text last night warning that Express could be very well attended with those looking to get ready for Rooster in a couple weeks. Having not Q’d a lot before I was admittedly a little nervous if I could keep everyone engaged for the full hour. Turns out that was ridiculous. These guys showed up to work. 

Warmup: We did a split mosey with the faster crew headed down the access road and back and the rest of the Pax taking the normal route behind the school with the group reconvening at the stoplight to Champion Forest. Some lite stretching on our own and we were off.  

Workout – 1 mile sprint to the end of the Waynewood.

Fartleks – sprint for 2 mailboxes and jog for 1 on Dobson back to Waynewood. Those were so much fun we continued to do them back down to the end of Waynewood. This stretch turned out to be much more difficult than the first due to the terrible spacing of the mailboxes on the sprints vs. Jogging. 

1 Mile Run at your own pace back up to the light.  

Followed the entrance road down to the bottom of the hill where we did a series of 3 of 45 second sprints up the hill. The point here is to give it everything you have and really try to open up the lungs to expand the capacity.  As I told the Pax, if you aren’t praying to hear me yell “time” then you’re doing it wrong.

Mosey back towards and sprint up the Yellow Brick Road to COT. 

Great work by every man that came out this morning. I was worried that I wouldn’t be able to keep everyone together, but the Pax took care of that for me. No man left behind was never more evident than this morning. 

Shoutout to 069 (R). We all know him as one of the most consistent guys in F3 Waxhaw but the improvement he has shown just since I’ve been around (Halloween) has been nothing short of amazing. Had to do a double take when I saw him RUNNING this morning. Great work my man. Keep it up!

– Hurry