Retainer (QIC), Short Circuit, Rhythm, FNG Nemo, Buzzard, Whitney, Gump, Pew Pew, Mama’s Boy, Gilligan, Jerry McGuire, Big Bird, Uhaul, PK, Abacus.
Started with a short mosey and COP with SSH’s, GG’s, IW’s, and lots of runner stretches for the main Thang.
Da Thang: Fartlek sprints. I set up 6 cones creating 5 @ 80 meter distances. PAX were instructed to run sprints based on their maximum possible heart rate and speed. 3 rounds were paced: (1) 90% of your maximum, all you got; (2) 50%; (3) 90%; (4) 50%; and (5) 90%. 2 rounds were paced: (1) 75% of your maximum, all you got; (2) 30%; (3) 75%; (4) 30%; and (5) 75%. Finally, 3 more rounds at: (1) 90% of your maximum, all you got; (2) 50%; (3) 90%; (4) 50%; and (5) 90%. Between each round, we did MC’s or SSH’s and took a 5 count break.
Da Second Thang: All you got team sprints. Divied up the Pax into 3 teams of 5 and did a relay race of all you got for the length of the parking lot. Winner did 20 merkins. Losers did 20 Burpees.
Short Mary circle with Flutterkicks that was joined by everyone that wasn’t bent at the waste, grasping for air.
Have been wanting to host a run-heavy Q for a while, and I think this worked. Thanks for having me at the County, and sorry for the way too late BB.
F3 Louisville 