June 7th, 2019 By Dutch Boy

Seven Highland speedsters made the proper choice to leave the fart sack this morning and venture into the humidity-heavy Gloom to get faster. Some even wore extra padding.

Mosey to the track while doing high knees, butt kickers and Stoli skips. Kick things off with…

Warm-a-rama

Fartleks for 1 lap, alternating every 50 meters or so. Start w/ mosey and only about 50% on sprint, then up to 75%, etc. Change speed on YHC call.

The Thang

Gather at start for description of the one-mile ladder, which goes as follows:

• 100M sprint, mosey for 100M
• 200M sprint, mosey for 100M
• 300M sprint, mosey/wosey for 100M
• 400M sprint, wosey for 100M
• 300M sprint, mosey/wosey for 100M
• 200M sprint, mosey for 100M
• 100M sprint, mosey for 100M
• Indian run back to shovel flag, jail break from HCES rock

Mary (Ab Challenge)

• 35 sec plank
• 35 sec boat
• 35 Mason Twists
• 35 Low Flutters

COT

BOM

Moleskin

• Great work out there today gentlemen. Glad to see we’ve got a pretty consistent group for speed right now.
• Great to welcome @glock to speed. Those 2 weeks off post Time Laps(e) seem to have reinvigorated him.
• Props to @buffalobill for doing the whole workout today in his Bro by Manssiere.
• Contiued prayers for Olivia and her family. Also, TAPs for @Poutine’s neighbors who are struggling through a sudden loss.
• YHC has the Q for tomorrow’s QSource Grinders. Come grab a coffee after Last Call.
• Prerun launching from Barista Craft around 630a in the morning. Looking to put in about 2 miles. See Slack for details.

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