two PAX looking for some speed work were able to find it at the Graveyard Shift today. YHC was running a couple minutes late but had the Q, so we hit the ground running. Here’s the WOD:
- warm up lap
- 2 laps at 10k pace
- recovery lap
- rinse and repeat (literally with the rain)
- 2 laps at 5k pace
- recovery lap
- rinse and repeat
- 2 laps at 1 mile pace
- recovery lap
- 2 laps at 5k pace
- 2 recovery laps
Ended at right around 5 miles. Prayers for Big Rig’s co worker who lost their father. Announcements: looking forward to the century 100 miler! Details to come
NMM
The back blast title comes from Big Rig’s question to me. Somehow I still kept yapping no matter what pace we were running. I may be faster if I learned how to shut my trap. But then I wouldn’t want to post. The 2nd F is the glue, the reason I continue to come out for F3!