15 PAX including YHC gathered this AM for a Speed Run Workout to help accent distance training.

During the brief disclaimer, which the Q urged everyone to get stretching in if they required, PAX moseyed straight (~0.8 miles) over to Lindley Elementary for the…


Active Mosey around the curves to the straightaways for (4 more warmup laps)

Butt Kicks

High Knees

Karaoke (Each Way)

Side Shuffle (Each Way)

The Thang:

Q gave instructions of sprint workout and the scientific reasons for why sprinting is a good compliment to your normal running #stayedataholidayinnexpresslastnight

The Q laid out 20, 40, 60, 80, 100 markers with his shirt #sweatervest and the PAX completed 3x of each distance with recovery back to the starting line. Some 5 Count recoverys were added to make sure everyone was giving max effort.

Great job by the PAX!

Mosey’d back to Lindley Park via Scott and Walker Aves (>1.4Miles, with doubling back to get the 6) just in time for some quick…


LBC’s x 15 IC

Plank Dips x 10 IC

American Hammer x 20 IC


Miles for Matthew is starting…get ready for October 8th.

Sole Crusher is going into the woods, check the twittersphere for the location of the run on the trail. WE WILL NOT MEET at TEX AND SHIRLEYS. #nancyfied

Blood Drive this Sunday, Sign up via Butt Fumble’s Email.

Prayers for Cummings as he welcomes a new addition to the family today or soon!!

Cheesy Poof led us out with the COT. 

Great work everyone, it was quite balmy this morning. Honor to run with y’all.





QIC: 06/23/16