A Very Long Warmup Lap

A Very Long Warmup Lap

QIC: Frostbite

Date: 06/23/2026

PAX: @Hitman (WD), @Wooly Bugger, @Zephyr, @Pinky, @Pepe (Former FNG), @Frostbite (QIC, YHC, WB)

YHC voluntarily signed up for #Redline wanting to get back into running shape ahead of the #ReturnOfBourbonChase and to redeem myself since @Mongoose did not approve my last #Redline Q a few months ago.

You can read about that here: How to Kill a Mongoose – F3 Nation: Winston-Salem, NC

YHC kept it simple this time and here is what we did:

Warmup Lap but stop at Wiley MS and mosey on over to the circle between Hawthorne and Runnymede. YHC explained the plan:

The Thang:

Run 30 seconds hard up Runnymede.  Mosey back to start.  15 second rest.

Run 30 seconds hard up Hawthorne.  Mosey back to start.  15 second rest.

Run 60 seconds hard up Runnymede.  Mosey back to start.  15 second rest.

Run 60 seconds hard up Hawthorne.  Mosey back to start.  15 second rest.

Run 90 seconds hard up Runnymede.  Mosey back to start.  15 second rest.

Run 90 seconds hard up Hawthorne.  Mosey back to start.  15 second rest.

Run 120 seconds hard up Runnymede.  Mosey back to start.  20 second rest.

Run 120 seconds hard up Hawthorne. Mosey back to start. 20 second rest.

YHC wanted to keep going but got a pulse from @WB and he said let’s finish the warmup lap.

We moseyed on home and stopped at the base of #TheIntimidator (YHC wanted to introduce our FNG). 30 seconds hard. Mosey back down.

We moseyed on home to launch.

TIME!

NMM:

4.76 miles covered with not a lot of rest – got the HR rates up and no parking decks or backwards running much to everyone’s pleasure.

@Pinky was out front for most of the beatdown but the FNG (that he brought out) was on his toes.

Speaking of the FNG – @Pepe is a beast! Former Marine and soon to be law office clerk, we landed on @Pepe. Makes sense, right? Well, we saw a skunk on one of the runs up Runnymede so in honor of Pepe Le Pew, a name was born. Hope to see you back out again soon!

@Hitman and @WoolyBugger stayed together and must have enjoyed the workout as YHC did not hear much from them.

@Wooly Bugger was surprised that we would be doing this the whole time.

@Zephyr looks ready to join YHC in the rolling hills of Kentucky – not sure he broke a sweat.

Announcements: 

We mentioned all the good F3WS is doing over the summer from #Samaritan Ministries, #GreeNest, to potential softball leagues and Dash games. BOLO on slack.

@Wooly Bugger looking for Qs for #Redline. See him!

Prayers:

@Pinky’s SIL(s) expecting babies for the first time

Project Cornerstone guys and one (cannot remember his name) having to leave unexpectedly.

YHC took us out!

Thanks for the keys @WB! They are by the skunk.

All the love,

Frostbite