Speed work and then some

AO: Academy

When: 11/22/2022

QIC: lumbergh

PAX (3): Mayhem, Stroller


It’s a quiet week in the area but I saw if anyone was around for Academy. I would once again not want to see it shut down.

With Mayhem as an HC I knew I could mix in what I really wanted: some speed work in anticipation of my Thursday 5K.

Caffey was close and talks a big game about running 50 miles but I guess he couldn’t be convinced to burn out his legs. Stroller steps in for him


I mean not really warmup but we started with a count down into the workout. 400 m mosey, 400 m sprint, 300 m mosey, 300 m sprint, 200 – 200, 100-100. Pax were already kind of hating it.

The Thang:

Up to the stadium steps where we take turns running up and down while the other two go through:

  • Mercans
  • Squat
  • LBC
  • Dips
  • Lunge
  • Gas Pumpers

Back to the track for 200 m mosey, 200 m sprint (X2). Mayhem starting to hate me for messing up his planned speed work tomorrow. I am just trying to keep things at an Academy level although the others think it’s more Iron Pax.

Repeat the stadium steps routine.

Back to the track but slight change 4 corners escalator around the track with 10 SSH, 20 Big Boys, 30 Mercans, 40 Squats. Mosey the track ends, Sprint the straightaways.

We counted down into the workout. Time to count out. 100 m mosey, 100 m sprint, 200-200, 300-300, 400-400. We end right on time and the legs are smoked. I feel good about my 5K or I will not be able to walk at all.


Santa Ruck

Prayers for friends going through changes.

Naked-Man Moleskin:

Always a pleasure to lead.

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