Date: 2025-04-24

AO: grayskull

Q: Nurse Jackie (F3 Florence)

PAX: Bionic, Yogi (Florence), Web, American Pi, Big Hurt, Frodo, Sharpie, thriller

FNGs: None

COUNT: 9

Conditions: High 50s and clear

Warm-Up:

SSH IC x 40

Easy run around track (400m)

Karaoke down 100m

High knees back 100m

Butt kicks 100m

Mario Brothers 100m

Slow Through the Tunnel IC x 10

The Thang:

Full lap:

100m straight 40%

100m curve 25%

100m straight 60%

100m curve 15%

Full lap on the other direction:

100m curve 20%

100m straight 50%

100m curve 25%

100m straight 75%

Divide in 3 groups of 3:

100m sprint to win

Divide the next heat in groups of 3s. 1st placers, 2nd placers, 3rd placers, from the first heat.

100m sprint to win

Full lap at 50% (400m)

Everyone sprint 100m and back

COT : Prayer and Pledge

11th Anniversary on May 17th

MOLESKIN:

It was awesome to do speed work once more. Speed work was my very first post in F3. When I went there I wanted to quit, but Dipstick’s encouragement in the middle of a lap kept me going. I was hooked since then.

I wanted to do speed work because after the age of 30 most people don’t sprint ever again. Now that I’m turning 40 I wanted to proof myself I could still do it.

I hope the PAX had as much fun as I did.