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SpartaSouth CLTRunning
Workout Date: 2026-10-15
Posted: Oct 15, 2026 at 10:02 PMCrestdale Intervals
Workout Qmadison
Co-QNone
Total PAX4 Men
FNGs Attended0 New Guys
PAX Present (4)
Old Dirty Bastard madison (Q)Runstopper Orange Whip
THE BACKBLAST
SpartaWARMUP: 1 mile to Crestdale track. Windmills, runners stretch and calf stretches
THE THANG: intervals at a 8/10 effort.
200yd effort/ 200 yd recovery
400 / 200
800 / 200
Then reverse the pyramid
Back to launch for COT with Peak 51
MARY:
ANNOUNCEMENTS: Terror Trails on 10/31, The Prod 0n 10/16 & (in case you haven’t heard) Wegmans is open
COT: