Fartlek! OK, that’s it for making fartlek jokes.

In the meantime, (maybe a record, will have to check w/ Gears) 14 pax including YHC showed up at Trailhead park this humid morning.  I decided to try some different interval training by creating a couple of new Strava segments (since so many of us use it) and planning some fartleks at the GC parking lot. Fartlek is Swedish for “speed play.”  The idea is to vary the length and terrain of sprint segments with a cool down between each one.  Everyone counted off so they could take a turn calling out a fartlek.

The Thang:

Warm up to the McDonald’s then all you got down to Bruster’s.  That is a new Strava segment I created. I thought it was appropriate torture given we are in the middle of the fuel challenge.  I even had to remind Decibel Bruster’s was closed as he was moseying very close to the take out window.  Circle back to GC, making sure we round up the 6.

Arrive at GC with Bing calling out the first fartlek.  We were able to get in 6 of them.  While the terrain was pretty much the same (asphalt), length and speed were varied.  The point is to get everyone involved in the “planning” and keep boredom from setting in.  I will have to say my favorite was Gecko’s.  We “buzzed the tower” around Burn Boot Camp.

The last cool down ended at Old Farm Rd (that’s the hill we abuse ourselves with at a GC boot-camp).  From Old Farm to the flag at Shoreline Pkwy is 1 mile.  Since so many of us run Tega Cay regularly, I thought it would be neat to have a pre-determined 1 mile segment we could use to gauge our progress.

Gather at Trailhead for a post workout disclaimer (yes I forgot) and COT.

Announcments:

This Saturday – Oral Cancer 5K at Baxter 9:00. Look for Bing on Twitter or his pre-blast to donate or participate.

Next Saturday – Cupid’s Cup 5K at CMC main 8:00. Look for me on Twitter or my pre-blast to donate or participate.

Saturday 2/20/2016 – THE YETI! Q’s are set for the pain stations and Zima has put together a great CSAUP. Many t-claps sir.

Saturday 2/20/22016 – Chili Cook Off at Fort Mill high school to support the Foundation For Fort Mill Schools (Pusher is on the Board of Directors #HIM). All entrant spots are filled but it’s $6.24 to be an official taster (with an opportunity to make additional donations) http://fortmillcookin4thekids.org/

Saturday 3/5/2016 – F3 5 year Anniversary at NC Music Factory (check the website).

Prayers – Senator’s childhood friend who took his own life last week. Pray for his family and safe travels for Senator as he goes to Ohio for the funeral.

NMM –

A high school classmate who lives in the Richmond, Va area posted on Facebook that he just started going back to his Seal Team Bootcamp training.  I checked it out.  $40 to join. $115/month ($85 if you pay for a year in advance).  Guess where they meet? “…outdoors at locations such as; local parks; the beach, universities, and national monuments.”

Sound like anything you’ve heard of before?  The “Our Story” section of their website sounds a lot like what we do for the 1st F.  No mention of 2nd F or 3rd F (although they do give back to the Navy Seals) Man have we got a good thing going.  I’m going to try to EH this guy to his Richmond area workouts. I just hope he didn’t pay for the year in advance.

T-Claps to Cake Boss for taking us out in prayer.

Boeheim Out

(FARTLEK!)