• When: 
  • QIC: 
  • The PAX: 

As Fast as You Can!


Swagger moved beyond the routine to try our hand at speedwork with 10 pax including 1 FNG.  It was not fire fast but I believe everyone felt the burn from going “as fast as you can” during the variety of runs.

Conditions: 57° and 93% humidity

The Thang:

  • Met at Blockbuster and jogged the mile for our warm-up to Crossroads Middle School track.
  • 10 x slow windmills (IC)
  • 10 x SSH (IC)
  • Lined up at start and ran as fast as you can (AFAYC) 100 M, jog 100 M, Recover
  • Repeat x 4
  • Paired up and moved a pair to each 100 M
  • 100M Relay to next pair x 8
  • Return mile to Blockbuster



  • This was the first speed/interval day for Swagger and everyone did exceptionally well.  Major Pain experienced a minor pain in his hammy but pressed on.  FNG stated following the workout that “time sure did go fast.”  We moved a total of 2.9 miles during the course of the workout.
  • Continue to remember Justin Carter, Rx, as he is recovering from surgery and his 4 year old son will be having surgery on October 1st.
  • F3 Columbia shirts must be order by September 29th to be included in this special order product.  Shirts can be ordered at http://f3.mudgear.com/SC–Columbia_c_30.html in order receive prior to Columbia Regional Convergence on October 26th.  Don’t be “that guy” without one.

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