F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Hill Repeats and bonus work

5

3 strong and faithful arrived on this warm and humid morning to see what YHC had in store for RiverRun and BRR training.  Here’s the work that was done:

Easy jog around the school and back to the bottom of Twin Team Lane.  Mosey to a good starting point at the base of the hill for repeats.  Round 1 – push up the hill at about 80% for 1 minute and remember where you finish.  Easy mosey back down to starting point.  Rounds 2-7 1 minute push up the hill to try to reach the same point or further up the hill each time.  1:30 – 2 min between rounds.  Mosey back to the elementary school playground.  Time for a round or so of 4 corners around the short track.  Corner exercises were 5 pullups, 20 jump squats, 20 WWII, 20 merkins.  Mosey back to flag.

COT

NMS:

YHC has been wanting to do this for a few weeks, both the repeats and exploring the AO, but haven’t been around to Q.  The hill repeats were a success, all PAX pushed through and came close to or reached the target each round.  Feedback was good on the timed repeats so this will certainly come up again.  7+ weeks until BRR, anyone wanting some good hill training should show up to #RiverRun to check it out.

HDHH Wednesday starting at 6 at DK’s ending at Salisbury Lake.  See backblast for more info.  Rumor is the HDHH route could change to get one or more of the RiverRun hills for those that have yet to experience them.  Number of miles run this morning is not as relevant as work put in and all PAX definitely put in the work this morning.  Well done today men.

It doesn’t matter how fast you go, as long as you do not stop.  – Confucius

Rosie

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5 Comments

  1. Way to go gents. Sorry to miss it.

    I did introduce my brother-in-law and a couple other nephews in addition to ShawShank (who helped me lead the crew), and my M, to an F3 workout on the beach this morning. Lots of core and Mary but also a Dora 1-2-3 (100 merkins, 200 2-count flutter kicks and 300 jumpsquats) with a good beach run for the non-exercising partners. Hope we get a few of these FNGs to actually post in RVA or Charlotte after vacation.

    Have a great day men!

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