March 22nd, 2019 By illuminati

This morning brought the speed installment of VQ Week and, once again, a recent graduate of @Gump and @Alcatraz’s Q School demonstrated that he had been paying at least some attention. In this case, it took the form of following their admonition against Too Many Props, leading to a Look Ma, No Hands! workout (although, for the record, YHC has no objection to their use). Thus unencumbered, the PAX soaked in the professor’s brief lecture…er, disclaimer…and then set off, two ruckers disappearing into the gloom, not to be seen again, while the other six got started with…

WARMARAMA

Mosey to the middle lot in front of HCE, zigzag through frontways, backways, sideways, and around the bend to the upper lot.

THE THANG

One partner holds plank while the other runs around the parking lot, switch and repeat until each partner has run three laps. On lap 1 keep a moderate pace across the middle lot, lap 2 a little faster, lap 3 sprint the length of the middle lot.

Mosey out the Rabbit Hole, turn left on parkway, run light pole fartleks along the way, and stop at Skyline Drive.

Skyline Pole Sprints:

• From bottom of hill, sprint to first light pole, mosey back x3
• Sprint to second light pole, mosey/wosey back x2
• Sprint to flag pole, mosey/wosey back x1
• Repeat back down the ladder

Wosey, then mosey back to HCE

COT

Moleskin

• Our return to Mount Skyline drew no complaints from fartsacking neighbors, so either we were quieter this time or they’ve given up and moved away. Could be both.
• School: not liable. F3: not liable. Q: not liable. Driver: liable. Verified by an actual attorney.
• There was some debate over whether after a series of progressively more difficult sprints does repeating “back down the ladder” mean repeating the last, most difficult sprint, or going directly to the next one down in the series. My legs tell me @pavarotti may have had it right.
• If chickens don’t get enough protein, they’ll eat their eggs. The stuff you can learn at F3.
• Operation Sweet Tooth is March 30: https://latinimemorial8k.racesonline.com/
• @barrister is Q for the Gassed and Curious Time Laps team at USNWC. Contact him if you’re…well, curious.
• Highlands AO shirt order : https://f3.mudgear.com/products/f3-highlands
• Highland Creek’s neighborhood swim team welcomes sponsors for their upcoming season. See @illuminati for info.
• When YHC stumbled upon this group in the pre-dawn gloom one winter morning, I would not have guessed that less than two months later I would be leading a workout. Many thanks to all of you for making me feel welcome.

Highland Speed

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