74 but felt like 77

YHC arrived at 0512 just in time to take headcount and introduce himself to Fireball.

0515 YHC reviewed the 5 core principles and announced that we would be heading out on the 6.2 mile loop while Brutus, who was only at the fort because Pincher wasn’t, declared that he and StageCoach were hitting the bridge.

PAX headed off into the neighborhood…..once inside and after the gate closed, YHC revealed the plan.

1 mile warm up then

2 minutes hard 1 minute recovery repeat 12 times. YHC set his watch to maintain a pace of 7-7:30 per mile during the 2 minute push.

Recover back to parking lot….

we quickly learned that the 7 minute pace was great for a few….while the 7:15-7:45 pace was ideal for most.

after completing the loop the PAX met back at the parking lot for COT.

Loop PAX completed between 6.2-6.5 miles while Brutus and Stagecoach crushed 5 miles of bridge repeats.  Longest run by Stagecoach in 10 years.  WELL DONE!!

Announcements:

10 year F3 Anniversary Oct 10th weekend

Ragnar Trail WV August 12-15

Skunk Ape Marathon 11/21/21 6 PAX already committed.   Need at least 10 for prime tailgate parking

WildPax Dec 3-4. StageCoach looking for help in planning

Praises:

Each PAX that was there this morning to push another PAX outside their comfort zone

CrabCakes celebrating 21st anniversary today

Prayers:

Stagecoach’s friend Jay…..fighting throat cancer and had an electrical fire at his house yesterday.  Stuck in hotel dealing with tremendous stress and side effects of chemo

Fireball’s son….home for the summer needing a little parental guidance/support and hoping to land a job

Spinal Tap’s grandfather recovering from recent strokes….in assisted living facility still operating under COVID-19 restrictions.  Limiting visitors. Spinal Tap is traveling to Ohio later this month hoping to spend time with him in person.

Pincher’s back

All unspoken prayers

first responders, military, fire, police, government officials

PAX recovering from injury

Thanks again for a great start to the day!

CrabCakes