Seven veteran F3ers glutton for punishment showed for 6 times the birthday fun with YHC. What spells more fun than 4-0-0 m-e-t-e-r i-n-t-e-r-v-a-l-s on your birthday? …..Anyone……? That’s right, 8-0-0 m-e-t-e-r i-n-t-e-r-v-a-l-s and YHC thought that if what’s his name from wherever can run a 1:40 800 then certainly the PAX can run repeat 800’s at their 1 mile goal pace.
Mosey to the Practice Track and 200 meters around
The Thang
PAX instructed to take their 1 mile goal (6:00, 7:00, 8:00, etc) and cut the time in half for a target 800m pace
5-6 x 800 meters at 1 mile goal pace with 2 minutes of walk/mosey between each one
Mosey to the Flag
Seal the Deal with Flutter Kicks (IC) x 51
Mumble Chatter
Lots of “Happy Birthday” with sarcasm noted
“When was the last time you ran an 800?” – Hawg, “I can’t remember” – YHC, “That’s the same way I Q workouts.” – Hawg
No safety report from OSHA so this must be a perfectly safe workout in the 90 degree heat with a wet track and the high school girls cross country team running past us
Announcements
Bible Study before Mothership at 6:00am
Amnesty organizing an F3 work crew for Saturday – Clown Car to BR Anyone? Also please let him / the PAX know of anyone that with considerable damage and few people around to help (i.e. widows or families with young kids lacking resources, etc.)
Shout Outs
Tool’s FamilyToot Toot’s wife
Flood victims in BR and LAF
Happy Birthday SFx! Thanks for pushing me through the workout. Wasn’t sure I’d make that last one, and I feared that you were gonna toss a 7th one out there. #Merlot may have made an appearance….
Happy Birthday 610 Stomp!