The BackBlast:

AO:

happy_jack

Pax Names:

MSG, Floppy, C4, Legionnaire

Number of Pax:

4

FNG Names:

Number of FNGs:

0

Intro:

…and to think we had secret FIA admirers! (The ladies did cheer us during the final sprint) The mystery went on for a while as we each came up with a more bizarre explanation for the sudden delicious apparition at the foot of the flag.

Turns out that it was Danica finishing his shift that took pity on us battling the rain. Thanks, mate, it was much appreciated…

Warm-o-Rama:

Runner's stretch, calve raises, SSH

The Thang:

Lead by one of the 4 PAX, run on each 1/2 mile segment at the assigned pace. Not as easy as it seems… between each segment the leading PAX select and then lead a MARY exercise. Start with 10mn / mile, and decrease as we go.

1st 1/2 mile @ 10mn pace
2nd 1/2 mile @ 9mn pace
3rd 1/2 mile @ 8mn pace
4th 1/2 mile @7mn pace
5th 1/2 mile @ 8mn pace
6th 1/2 mile @ 9mn pace
7th 1/2 mile @ 10mn pace

Then sprint for your life back to the flag..!!!

COT:

PAX reminded me that I need to make progress helping my 2.0 with academic achievement and MSG started a new job and is done with training, now going solo with his own project.

Naked Man Moleskin: