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F3 Black Swamp | July 20, 2024

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The Levy (Commodore Building)

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Date(s) - 09/01/2020
5:30 am - 6:30 am

Site Q - Coconut

Commodore Building


Trying out a new location for our Tuesday runs right in the heart of Perrysburg at the Commodore Building. This will open up many new routes for all runners to “enjoy” with our run leader Coconut


  1. Woodstock

    PAX: Coconut, Stark, Doubt fire, Shawshank, Fossil, Landslide, Jennay, Woodstock

    QiC: Woodstock

    3Fs, Mission, Principle and Disclaimer were covered.

    YHC had the glorious idea to continue with the advanced running training (aka tap into the knowledge of folks who run a lot without falling). We have done intervals, fartleks, strides, and cadence work. We have also done hills in the past, but not quite like this.

    Warm up easy run to Hood Park and down the road. Hard run up to the top, loop around and back down. At the bottom, immediate run backwards to the top, loop down and hit the trail to the mid point. Come back to Hood and repeato (hard run, backward run, flat run). We did this for about 30 minutes, then went to the Wall for some chutes and ladders style running. Down ramps /up stairs, alternating each time as every step or skip step. Repeato for about 15 minutes, return to the Levy.

    Ended with COT, Landslide was the 6 and he likes the word *asshole. And F3. Especially F3.

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