Pax: Nino, NiceNSlow, Huggies, Meter Maid, Mr Kotter, Catfish, Wide Right, Retainer QIC, Dunphy
Warm up: SSHs, 10 merkins, GGs, 10 merkins, toy soldiers, 10 merkins, IWs, 10 merkins, and two minutes of runner stretches.
The Thang: Fartleks.
Set up cones 0.07-0.08 miles apart. Pax run sprints between cones all the way around campus for a full lap at designated running capacity. First leg, 80% of an all-you-got, followed by a 20%, alternating until end of lap. Then 60/30. Then 90/10. Then 80/20. Followed by a recovery lap.
Had time left over, so I ran some all-you-got team races for prizes. Winner got 25 merkins. Loser got 25 burpees.
Thanks for having me at the Garden, boys.
Retainer out.
F3 Louisville 