- QIC: wingman
- Pax: Bratwurst, Citgo, das_boot, Frasier, Gold Digger, Kirby, soft_pretzel, Swift, Wolverine
Sweeping geese and climbing Paula Abdul’s ladder
Date: 2023-10-03 AO: swift Q: das_boot PAX: bratwurst, Wolverine, kirby, soft_pretzel, citgo, frasier, Gold Digger, das_boot FNGs: None COUNT: 8 What was he thinking?!?! Brat handed over to YHC the Q for Swift for October. Since Swift attendance has been sporadic at best this year, there is the promise of involving two of the things YHC has seen more of lately: middle school cross country and boot camps.
WARMUP: Head to the bull ring and add in a few new dynamic exercises from XC practice: quad hugs, quad pulls, side shuffle squat and sweep the goose. Plus some of the regulars.
THE THANG: In the style of a boot camp favorite Paula Abdul, we did a ladder at 10k and 5k pace around the ring, with mostly 200m recovery until we hit 800m distances and then recovered for 400m.
Ladder was: 200 / 200 400 / 200 600 / 400 800 / 600 1200 / 800
MOLESKINE: Five ran the main event, with Frasier and Gold Digger starting early on their own and Citgo doing his own separate thing.
The drive for the main event started out a bit spicy on the first 200 and then moderated a bit better after that. Brat did a great job of leading the way and getting a good recovery in. Soft Pretzel is bringing some heat and made a great pairing with Wolverine, while Kirby said he almost spilled Merlot for the first time — maybe next time!
YHC’s plan was a bit ambitious but the PAX are good sports and everyone made fine efforts and enjoyed the cooling temps.
ANNOUNCEMENTS: Homecoming Ultra, Chatterbox’s Indian food fundraiser
COT: Wrap up with the Bagpipe crew.
WARMUP: Head to the bull ring and add in a few new dynamic exercises from XC practice: quad hugs, quad pulls, side shuffle squat and sweep the goose. Plus some of the regulars.
THE THANG: In the style of a boot camp favorite Paula Abdul, we did a ladder at 10k and 5k pace around the ring, with mostly 200m recovery until we hit 800m distances and then recovered for 400m.
Ladder was: 200 / 200 400 / 200 600 / 400 800 / 600 1200 / 800
MOLESKINE: Five ran the main event, with Frasier and Gold Digger starting early on their own and Citgo doing his own separate thing.
The drive for the main event started out a bit spicy on the first 200 and then moderated a bit better after that. Brat did a great job of leading the way and getting a good recovery in. Soft Pretzel is bringing some heat and made a great pairing with Wolverine, while Kirby said he almost spilled Merlot for the first time — maybe next time!
YHC’s plan was a bit ambitious but the PAX are good sports and everyone made fine efforts and enjoyed the cooling temps.
ANNOUNCEMENTS: Homecoming Ultra, Chatterbox’s Indian food fundraiser
COT: Wrap up with the Bagpipe crew.
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