The BackBlast:

AO:

happy_jack

Pax Names:

Legionnaire, MSG, C4, Frenchy, Earhart, LawDog, Dixie Chick, Yogi, Dandy, Floppy

Number of Pax:

10

FNG Names:

Number of FNGs:

0

Intro:

Why jog 4 miles when you can sprint, stop, do some Burpees, rinse and repeat?!!

A wise man once told me… “If you want better times you have to run faster.”

So it was PYRAMID Time! Speed work today at T-H-J.

Warm-o-Rama:

0530 Mosey around the Lacrosse fields, jump on the big track. Damn, Dandy has a fast Mosey.
Go clockwise around the fields to the top side, halfway between the two 1/4-mile posts.
Then a few quick stretches so we can get started on The Thang.

(Note to self – Need to work on stretch routines, the mumble chatter gets a little outta hand here. Thank you Legionnaire.)

The Thang:

Pyramid time!

200M, 10 Burpees
400M, 20 Mercans (Sorry YHC messed up and called out 10)
600M, 30 LBC's
800M, 10 Burpees
1 Mile, 20 Mercans
800M, 30 LBC's
(600M and 400M were skipped due to time)
200M, 10 Burpees

The 1 mile was the "LawDog Mile" from the top by the tennis courts at the 1.25 mile-marker running counter-clockwise to the 0.25 mile-marker. Even though it was net down hill (and down Easy Mountain) it was a tough mile after the other stuff.

And man – YHC needs some more hill work (Hint for next Q)!

Clocked us at 4.05 miles. A good morning in the Gloom.

Some times (most were faster than YHC)…
200M: 4:30 min/mile pace
400M: 6:45 min/mile pace
600M: 6:45 min/mile pace
800M: 7:00 min/mile pace
1 Mile: 7:30 min/mile pace

COT:

‘- Big day coming up on 2/2 for the 3rd-500 Convergence. The numbers are awesome can't wait for this event.
– New Kettle Bell AO launching in Buffington on 2/12.
– New Castle Black AO launching in Ballground on 2/19.
– Praying for… Thrasher, Aquaman's baby on the way, some unspoken prayer requests, friend Mark Driver's cousin at Grady who was badly burned in a fire, and for our country and some of the crazy stuff going on right now.

Naked Man Moleskin:

I told MSG he was pulling me up the hills. He told me it was mutual. Heck it's true for all of F3 Nation. Get out there for the man on your left and the man on your right. Guys, come out to THJ for a great beatdown. We always pick up the six. I'm usually one of them.