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F3 Black Swamp | October 4, 2024

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The Levy (Commodore Building)

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Date/Time
Date(s) - 09/15/2020
5:30 am - 6:30 am

Site Q - Coconut

Location
Commodore Building

Categories


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

Comments

  1. September 15, 2020

    Reply
    Matt Yarder

    QIC – Stark
    PAX – Woodstock, Coconut, Jennay, Peach, Hacksaw, Spaulding, Isosceles, Mile high, Dutch, Lego, Landslide, Fossil, Stalker

    Double Thang –
    Set up two simultaneous Workouts so the Iron Pax competitors could give week 3 a go and so the non Iron Paxers could have an interval run around the track.

    Iron Pax Week 3
    400m Run, 100 Merkins
    400m run, 90 Squats
    400m Run, 80 Merkins
    400m run, 70 Squats
    400m Run, 60 Merkins
    400m run, 50 Squats
    400m Run, 40 Merkins
    400m run, 30 Squats
    400m Run, 20 Merkins
    400m run, 10 Squats
    800m Run

    Interval Run,
    4 Laps warm-up
    4 Laps, sprint the straights and jog recovery the curves
    4 laps, High knee the first cone section, sprint to second cone, recover on the straights
    4 laps, High Skip the first cone section, sprint to second cone, recover on the straights
    4 Laps recovery cool down

    COR NOR and Coconut was the 6. Gave strong words on the bonding and coming together of our core group with the Iron Pax. Prayers for Raven and the loss of his father unexpectedly yesterday.

    Always An Honor
    Always my Pleasure
    ~Stark

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