AO: Eagles Landing

When: 10/28/2022


Number of Pax: 10

Pax Names: Duck Snort, Gold, Hackey Sack, McFeely, Meatloaf, Sheriff, Silver Spoon, Snork, TotalRecall, Troll,

Number of FNGS: 0

FNG Names:

QIC: Silver Spoon

The BackBlast:

Warm O’Rama

  • SSH x 25
  • Daisy Pickers x 15
  • Little Baby Arm Circles (f/b) x 10
  • Imperial walkers x 15

After a briefing of our plan, it’s run club so we got out with a quick 1/4 mile fellowship warmup.


We pulled out the extra gear with dry erase boards and stopwatches.

Thang 1: The Timed Mile Run

We ran the high school gym class inspired mile run. While a you-v-you event, we still kept track of our performances for ranking our two PAX teams for the next Thang.

Meatloaf 6:05
Sheriff 6:40
Ducksnort 6:50
SilverSpoon 6:50
Gold 7:27
Troll 7:31
Hackeysack 7:36
Snork 7:36
McFeely 8:24


Thang 2: Interval Training

We continued our high school track practice with partners doing meetups starting at corner of Cuyler & Harvard. One runner headed East (left) and the other headed South to meetup where we did active recovery (3-Burpees)

  • Highland & Fillmore Meet Point
    • 4 x 200M runs with 3 Burpee Active Recovery each run
  • Harvey & Fillmore Meet Point
    • 4 x 400m runs with 5 Burpee Active Recovery each run
  • Cuyler & Harvard to Harvard & Fillmore – then back to start
    • 1 x 800m run with 5 Burpee Active Recovery


Discussed several lunch meetups available on Friday. Hoping many PAX can make each one.


We talked about pushing ourselves to meet hard goals, which is why we did the timed mile. We also did intervals to help in recovery. This training is what helps us get out faster, recover more quickly and to get our heartrate down with breathing exercises. Just like other parts of our lives, when we do the hard work, it makes us better, faster, more efficient. Essentially the grind indeed does improve us. Take a look where else you could be going through the grind to improve your skills.

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