Add: Breakfast Club not on website.
With BRR looming, 9 gliders slid in some smooth, slow taper running to maintain health and strength heading to conquer the Blue Ridge Relay ! This is what shook loose with 62 temp & 92% humidity. Yes please, I will take those pace-dropping running conditions.
Mosey from AO to first stop sign heading to roundabout.
Warmorama-
SSH x 20 IC
Toy Soldier x 15 IC
IST x 15 IC
Windmill x 15 IC
Half Pipe of Pleasure-
Placed orange cones halfway up upper Hugh Torrance sections past roundabout. One heading to AO & other heading to roundabout.
25% speed to halfway cone heading to AO, slow back down to stop sign, 25% speed to halfway cone, slow back down
50% speed all way to top toward AO stop sign, slow back down, 50% speed all way to roundabout, slow down
75% speed to halfway cone toward AO, slow, 75% speed to halfway cone toward roundabout,
Recover at bottome stop sign for the 6.
Repeato with round #2.
50% speed to cone, slow down, 50% speed to cone toward roundabout, slow
75% speed full stretch to stop sign near AO, slow down, 75% speed full stretch to roundabout, down slow
Asked Turncoat to gather the 6 at bottom & head up to roundabout while yhc had some orange cone recover & replacement to move pax to steep part of Hugh Torrance & Chadsley.
Horseshoe (w no exercises)-
AMRAP at own speed to cone about 4 houses down Hugh Torrance, back to top, down Chadsley to cone directly equadistant. Repeato Bandito for about 7 min.
Recover.
Leave the cones. Head to bottom end of Chadsley to start worse Half Pipe, at own speed head up HT about 75% portion of hill to cone, back down to bottom, up Chadsley about 75% to cone, one shot at it each side.
Recover- asked Tagless to gather pax & head to top so I could do a grass up-&-over (very dewy) the hump to gather cones.
Mosey back to AO. Breakfast Club & Turncoat were smoothly gliding on cruise control moving back to AO.
MARY- around the horn-
Exercise counts were not disclosed or remembered due to oxygenation limitations at 605am gloom.
YHC – LBC, Tagless-low flutter, Olaf-touch them heels , The Count-box cutter, UItraman-V ups, Turncoat- , Breakfast Club- LBC, Sweet C- , YHC- Reach & Catch (YouTube Oblique Blaster). Elbow plank 30 sec.
Time – DONE !
Rumple Moleskin-
1- Thanks to the UltraMan for allowing me to Q The Fartlek ! My 3rd time to this post. UM said Fartlek means "speed play" started in Sweden. Awesome speed variations each post help with lung capacity & oxygenation. YHC will take some of that especially before BRR Mtn arse-kicks.
2- Great to see 2 of my BRR teammates, Captain The Count & Turncoat. Believe that means that remaining 9 of Team #SoCSAUPithurts hopefully were tapering elsewhere or Fartsacking this Tues. This will be the fastest team yhc has been a part of for BRR.
3- Definitely solid regulars at Fartlek with Tagless, Olaf, & Sweet C grinding out some taper miles today.
4- Pax ranged prob 4 to 5 miles total today making it just another fantastic day to be part of F3Nation & F3LKN ! God bless Dredd & OBT for making that couragous decision on 1/1/11 to Leap into this Phenomenon knows as Fitness, Fellowship, & Faith ! Love IT !
ENJOY that Carolina sun today ! Soak it up !
Mayhem (in the AM)