Warm-o-rama:
• Wife Pleasers (single-leg bridges) – glutes online.
• Jane Fondas – posterior chain officially activated.
The Thang:
• 14 uphill sprints at the Mandeville Trailhead.
• Recovery walks between sprints… except Russo, who clocked the fastest “walk” in F3 history. Stopwatch operators are still traumatized.
Mumblechatter Highlights:
• Jose 10k dipped out early, probably to sneak in another casual 10k before sunrise.
• Cowbell logged miles just getting there — 18 minutes north from Covington.
• Steve stayed steady, knocking out sprint after sprint without complaint.
Mary / Finisher:
• Closed with another round of Wife Pleasers and Jane Fondas — symmetry for the win.
COT:
The hill doesn’t get easier — we just get stronger.
