YHC was going to do a Speed Workout on my own. But then my Outlook calendar reminder popped up reminding me that I had the Q at The Kodiak this morning. Looks like the PAX of the mothership are gonna be tortured to one of The Mole’s personal speed workouts.




Dates: 2019-10-09

Where: kodiak

QIC: The Mole

Number of Pax: 14

Pax Names: Escort, Gandhi, Voodoo, Madoff, Toto, Quagmire, The Package, Goat Milk, Chitwood, Red Sauce, Miyagi, Legionairre, Tie Dye, The Mole

Warm-O-Rama: Mosey over to Creekland parking lot. SSH - Imperial Walkers

The Thang: YHC mapped out the parking lot at Creekland to be approximately 400m. Not perfect, but good enough for today's torture fest.
"ON" is your personal race pace or faster. For example: If you run a 8:00 minute mile in a race, your 400m time would be 2:00 minutes. You can do math for the splits on other distances.
"OFF" is a recovery mosey. Stay in motion but allow yourself to recover.

100m ON
100m OFF
(x2)
-----Plank for 6-----
200m ON
200m OFF
(x2)
-----merkins for 6-----
400m ON
400m OFF
-----monkey humpers for 6-----
800m ON
400m OFF
-----BBS for 6-----
400m ON
400m OFF
-----sqauts for 6-----
200m ON
200m OFF
(x2)
100m ON
100m OFF
(x2)

0614..... hurry back to the flag.

COT: Escort shared praise that he got a job.
Ganhdi heading to India soon. Prayers for the trip.
Earhart and M just had a baby. Meal-train out there on Slack.
Woody's 2nd F event coming up in November.

Naked Man Moleskin: Heard a comment or two about morningwood and Kodiak.
yep.... we run at Kodiak too.
YHC was pleasantly surprised at the reception of the PAX for this workout. Speed work is not for the faint of heart. Great work this morning!
Altogether we covered almost 4 miles. Unless you have an apple watch, then we cover 7.34 miles.

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