Image Image Image Image Image Image Image Image Image Image

F3 MeCa | March 24, 2019

Scroll to top

Top

No Comments

Monday run day @ the Mill

  • When: 3/11/19
  • QIC: The Burgh
  • The PAX: Fire Chicken, Backdraft, Grandmaster, Gunny and a lot of fartsacking.


Warmarama:  Jog to the eternal flame for some Side Straddle Hops, ISTs and Cotton Pickers. Indian Run to the parking deck.

The Run:

Very different from the normal run days.  “Parloff” was the word of the day.  Parloffs are similar to relay where your partner completes a run of about 100-150 yards at 75-80% while you rest.  The goal is to expand your body’s ability to recover.  During recovery if you are not doubled over breathing you aren’t running hard enough.

Parloff #1:

Partner runs two ramps up the deck while the other partner uses the steps and meets him.  Then you alternate.  When you reach the top everyone runs down together. We completed 3 trips up the deck.

Parloff #2:

One lap around a median while your partner waits then alternate.  We completed 3 or 4 laps, I may have lost count.

Parloff #3:

We moved to the longer median and repeated the process 2 more times each.  The longer median is a beast.  Not sure which is worse the reverse Indian run around it or the Parloff.

Then get back to the bricks any way you can for count off and prayer!!!

WE ALSO GAVE BACKDRAFT A HARD TIME TODAY BECAUSE HE WAS OLD AND SLOW!!

Great workout today but I wish more guys were out there.  Until next time keep it real brochacho’s!!!

The Burgh…GO HOKIES

Fire Chicken

Submit a Comment