AO: Swift Donkey
PAX: Pipeline, Herschel, Dunphy, Sea Biscuit, Leggz, Frack (QIC)
After an unexpected and painful Q last Thursday I felt a need to return to the running basics and simplicity. Herschel did his best to arrive after the PAX started but we refused to let him fartsack so we did burpees until he screeched around the corner in this truck. Now that we were whole, the PAX mosey’d down the street, under the tunnel, where I managed to step in the only deep puddle of sludge. ugh. We stop at the gazebo and stretch for 5min and then off we go, hopping on the greenway south. We proceed to do an out and back run with seven 75% speed intervals mixed in. We start with 2 minutes of 75% and regroup. after a couple minutes we run 75% speed for another 1.5 minutes. We do the same for 1 minute and again for 30 seconds. We turn around and repeat at 1.5 min, 1 min, and 30 sec intervals and then jog the remaining way back to the AO. With 3 minutes left we get a few rounds of big boys, flutter kicks, and penguin crunched. buzzz. Time’s up.
-Frack