It was a brisk morning at the GDS track, not colder than a witches tit in a brass bra, but not t-shirt weather either. In other words, perfect running weather. 11 Pax came out for some interval training and to get some work done. YHC gave a non-existent disclaimer, mainly telling the PAX that YHC is not angry with them, but just plain hangry these days. With that, off to the track:
-400 yd mosey with butt-kickers for 50 yds then cherry pickers for 50 yds.
-Hammy Scoops for 25 yds. Toy soldiers for 25 yds, Standing hip stretch 10 count each side
-800 yd single applesauce mosey with the advance to the front at 50%
-15 pendulum leg swings each side.
1) 800 yd fartleks where we jogged the 100 yds around the turn and sprint on the straightaways, pick up the six for 5 negative merkins (down for 10 count up for 1 count)
One more time, pick up the six, then 10 plank kickbacks IC each leg
400 yd fartlek. shortened for time.
2) 9 minute OYO mosey until time called
-Various stretches with 10 counts called by the pax. After 6 100 yd sprints over 3.25 miles, we needed it.
-15 American Hammers IC
-Unicycle tweaked his hammy on the first 100 yd sprint. Hope you are okay, and be careful with that, brother.
-Tclaps to Cecil and Scooby Doo and all the PAX for working hard. Tommy Boy and Pamela were the fastholes today.
-The consensus is that this workout improves race and CSAUP performance. If you have not been out to try it, you need to post!
-Check in for warrior nutrition challenge victims (participants) at Green Joes
-Need Qs for this AO, Beaver has the Q next week. Last time he Qed here, nobody posted. YHC dares you not to fartsack. If you post, Beaver will buy you a Frosty.
-Grace Community Church dinner this Sunday 5:30-8ish. Expired on the Q this week. Contact him @expiredF3 if you are posting.
-2ndF lunch at Pasta Pizza Pollo (or something like that) off Hwy 68 this Friday.
-Reach out to the PAX on the IR, On Time and Stretch. If any other PAX are hurting, let us know, so we can lift you up.
COT: Wojo took us out.
Thanks for the chance to lead. Looking forward to next time.
PAX: Scooby Doo, Xerox, Wojo, Slag, Unicycle, Tommy Boy, Pamela, Everest, Cecil, Udders, Matlock (QIC)