11 PAX enjoyed a balmy morning at Latham Park while spending a little time elevating their heart rates.  YHC wanted to keep everyone moving and elevate the heart rate to keep everyone’s blood flowing. #nailedit  It went down a little somethin’ like this.


SSH x 25

Sun God x 15 (Each way)

Hillbilly x 20

Windmill x 20

Mosey down Starmount Dr. in the park, until we reached the entrance to the baseball parking lot. Looky looky, there are some orange cones……not the government issue variety.

The Thang

YHC introduced everyone to the sprint workout.  Two routes were marked off to 200 meters, working in opposite directions of each other.  PAX were divided into 2 groups, anyone over 9 minute mile goes with Phoenix and anyone under 9 minute mile goes with YHC.  Instructions were given to run the 200 meter distance 8 times, with a 5 second recovery between each length.  PAX in each group would wait on the six before 5 second countdown was started.  Run was done at 90% – 95% effort.  After 1600 meters was completed (1 mile approx.) PAX were instructed to run out to West Market street and make a loop back to entrance of Lindley Park (Approx. 1 mile).  Upon return, rinse and repeat the 1600 meter circuit.

Needless to say, there were some winded brothers this morning and very little mumble chatter was had.


American hammer x 25

LBC X 20

Cindy crawford x 15 (each side)

LSF x 20


Not many announcements today, the normal call outs for upcoming workouts and the need for Q’s.

#Tclaps to Phoenix for the assist on leading the alternate group.  #TClaps to Phoenix and Calculus for stepping up and taking upcoming Q at Starmount Stampede.

YHC took us out.  Thanks for the opportunity to lead, thank you for following, always a pleasure.

~Cheesy Poof

PAX: 341

QIC: Nancy, Refi, Explosion, Calculous, Hoser, Phoenix, Footloose, UGA, Inuit, Hackman, Cheesy Poof (QIC)