What a great weekend for F3 Raleigh. It all started on Friday morning with a crazy record number of PAX at the 9/11 stair climb, and continued with 40 more Raleigh PAX running the BRR. Everyone that showed up for HiFi had some degree of workout hangover from those two events alone. Heck, Munson actually arrived sporting an F3 shirt. With 8 PAX, and a Munson induced apocalypse upon us, it was off to the track.
Warn-up:
- 2 laps at fellowship pace
- Good Mornings X20, Windmills x20, Imperial Walkers x20
The Thang:
- The Speed work for the day is based on R-pace (mile race pace). Focus on consistent effort from the beginning of the interval, to the end.
- 200’s plus 200 of recovery X4
- 400’s plus 400 of recovery X2
- 800 plus 400 of recovery
- 400’s plus 400 of recovery X2
- 200’s plus 200 of recovery X4
Thats it!
COT
- Prayers for Enron as he heals up from the concussion. Even though he’s in rest mode, today’s work was authored by the site Q. Thanks for your leadership and helping us all #findourgears.
- Prayers of safety for Kiss My Grits, Floppy Disk, and BoxJump on this coming weekend’s Spartan race. Be safe boys, and have a blast.
- Layover took us out.
- Mile test has been delayed a week. Come back next week for an extra prep session.
- My Boy Blue gets the Larry Bird VT for the whole workout, as does wirdifwagari (I dunno) for the Raleigh BRR teams.
- Its always a humbling honor to serve. Thanks for sharpening YHC.
