• When: 2019-09-09
  • QIC: Ken Doll
  • The PAX: Buzzsaw, Dos Equis, Scooper, Implant, Hoist, Dominion, Ken Doll


Speedwork seems hard until you run beside the pax doing Week 2 of the Iron Pax Challenge. We persevered nonetheless even though it was thick as mud out there. Tclaps to Buzzsaw and Dos Equis for posting after the BRR to shake the legs out.

Conditions: Thick

The Thang:


Warm up lap
Dynamic Stretches

Fartleks: Run fast each straight 100M, Slow mosey each curved 100M. 2 minute rest between sets

400M x 2
800M x 2
1200M x 2

Total mileage: 3.6

Back to the flag


Prayer Requests:
-Buzzsaw’s M

-IronPax Challenge begins this week. Not too late to register. Details and registration: https://f3greenwood.com/2019/07/27/iron-pax-2019/
-We need mentors. 30 minutes per week is all it takes.
-9/21: 9/11 Challenge hosted by Smokehouse
-11/16: John Flanagan Memorial 10k. https://lexingtonhalf.com/pages/race-10k.php
-2/15/20: Dam to Dam Relay. Register here: www.damtodamrelay.com
-3/27-3/28: Palmetto 200