El Captáin – F3 The Fort

QIC: Shady
When: 2023-05-08
Pax: 38 Special, Band Camp, Cyclops, El Captáin, Esso, Grinder, Joe Lyons (F3 Long Duck), Lighthouse, Photobomb, Poppins, Pusher, Quack Attack, Rainmaker, Ranger Panties, Sasquatch, Shady, Slash, Sprocket, Steele, Straight Up, Tesla81, Trucker
Posted In: Sweep The Leg

WARMUP: go
THE THANG: start from COT and run to school, up the hill with light posts, turn around at stop sign, and run back to COT.

Start out at 10k pace for first 1/4 mile, 1k pace for next 1/4 mile, then 25 merkins (so 25 merkins every .5 miles.

Rinse and repeat.

Looking at 3-5 miles for 150-300 merkins.

You’re welcome.

MARY: quick 30 seconds at the end.
ANNOUNCEMENTS: newsletter worthy
COT: Luka, family health, Grassy’s wife for some quick recovery!

TClap |

F3 The Fort