Solo at The Swamp

YHC fought off the fartsack to make amends for a missed Q from the week prior only to find a few regulars and runners had opted for vacation. According to the Doe and her fawn, here’s what transpired.

COP

10 burpee buy in for the missed Q and mosey down to the track aka JRHS’s The Swamp.

The Thang

Opting to remain dry following last night’s monsoon, the Q called for track intervals with a 4 corner mix.

2 miles on the track.

first mile – light jog straight-a-ways, run curves (75% pace)

second mile – light job straight-a-ways, run curves, 15 merkins first corner, 15 monkey humpers, 15 plank jacks, 15 SSHs

mosey to the bball court at Bettie Weaver

front lunge the turkey tracks, side lunge the baselines

mosey back to the flag for a couple minutes of mary and some bro stretching.

This morning was YHC’s first encounter with a solo gloom. Between a light drizzle, thick blanket of humidity and headphones pumpin’ some good tunes, conditions were prime to leave it all on the field.

Announcements:

7/3 – 7am Dogpile Convergence (CB on Q)
7/6 – 3rd F Virtual 8PM (see slack for zoom link)
7/8 – F3RVA Town Hall at 8pm (location TBD)
7/10 – Puppypile following Dogpile
7/17 – Hitch House Party at 5:30pm
7/31 – F3RVA Family Gather for a Flying Squirrels Game (DM BoneThugs)
8/3 – Ultimate at Heartbreak Ridge
8/14 – Puppypile following Dogpile

SYITG