Getting Better – Track Day

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4 PAX stepped out into “July during December” this AM and decided to go ahead and do an old fashion F3 Track Day. With humidity sucking us down, we lined up and got at it…Why a track day? Glad you asked… interval style running increases speed endurance (faster for longer), makes for better form/more efficient […]

Through the Foggy Dew

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With downtown Jacksonville blanketed in a heavy fog, three pax set off from Kessel’s home base for an interval routine worthy of a King. Run to Kings Ave. parking garage (0.8 mi) Interval #1 – sprint the ramps, jog the flats to the roof (5 stories) Lunges, duck walks, bear crawls and jog around roof […]

Stairmaster: Kessel Edition

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With no designated Q on the schedule, YHC volunteered to fill in with a seat-of-the-pants Q.  The theme of the day: a Tour de Stairs of the Southbank’s multi-story structures, similar to a workout led by Big Bird a few months ago. Warmup: Butt kicks, high knees, karaoke left/right, and lunges around the fountain The Thang: Run […]

Stairways to (not so) Heaven

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6 Jax Pax rolled out of the fartsack for our Monday morning Kessel Run to burn off that weekend over indulgence since football is now here. 1 guy sprinting up as to avoid the “late penalty” … If he were only 10 seconds quicker. Also a bit of confusion as 2 guys showed up with Ruck […]

One Man to Beat

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Drone, we don’t need not stinking Drone… as #KesselRun proved its ability to continue and amazingly grow without our fearless AO leader Drone… whom we did miss dearly while he overcomes the sickness he gained while Super Dadding it over the weekend.  While we did miss the bright white (due to the short shorts) dot […]

Suicide Squad Wannabes

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Weather: Squall’s a comin’ This windy morning, rolling into Friendship Fountain at 0531 as Q with no pax in sight, YHC realized that Kessel Run has gotten soft on punctuality, largely due to my own lack of leadership and standard-setting in this area as AO Q.  As leaders, others must be able to depend on […]

Short but Sweet Intervals in the Heat

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Bridges and More Bridges 4 PAX cut through the gloomidity and conquered Monday morning with a variety of running intervals focusing on inclines; which means bridges down here in JAX.  The mumble chatter started early as the Q periodically extended the length of the interval on the fly but all talk stopped quick as our […]

Was that Mary Street or Gary Street?

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With SeatDown out due to a pulled back muscle, YHC served as substitute Q and used SeatDown’s planned interval workout for Kessel Run with some slight enhancements. Warmup: Two laps around Friendship Fountain w/ buttkicks, high knees, karaokes The Thang: 1/2 mile interval loop from Friendship Fountain down San Marco Blvd, left on Mary St., left on […]

F3 Jacksonville Launches a Run AO!

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Foundations start with a single brick, and Jacksonville’s new run-focused downtown AO launched with two Hate Hates braving the overdue winter weather (i.e. 50 degrees) for some bridge work. Warmup – lap around Friendship Fountain, alternating butt kicks, high knees, karaoke The Thang: Exit FF parking lot onto Museum Circle and under the Interline building Right onto Acosta […]