Q: Szczerbiak
PAX: SEC, Szczerbiak, Carolina Lean, Rhett (Roll Tide) Evans, Bozo, Buzzard, Fun Run, Myrtle
FNGs: None
COUNT: 8
INTRODUCTION:
Disclaimer:
The Q has been doing some reading leading lately on training for a marathon, but he is definitely not a professional.
5 CP
MS
Credo
(I forgot to give the Streaker’s credo again)
“We went around the circle and everyone call out their goal / predicted marathon time in hours “just to finish” was not an accepted answer. YHC: 4:30:00.”
All performed during warmups
WARMUP:
– Quad Stretch
– Daisy Pickers
– Imperial Walkers
– Easy Mosey around the track
THE THANG:
800 meters (2 laps) at your goal marathon pace in minutes per 800 meters (e.g., if your goal is a 3:30 marathon, aim for 3 minutes and 30 seconds).
Recover –
Repeato for intervals 1,2,3,4
“Some people think the Yasso 800 can help predict your marathon time if during all 800-meter repeats your heart rate stays at the same level. If it creeps up during the workout you will probably not be able to run your race at the predicted time at your current fitness level. The recommended number of intervals is 12.”
– Indian Run 400
– Lunge Walk 7 parking spaces – Bunny hop back
– Butt kick 7 parking spaces – High skip back
MARY:
– LBC – 30 IC – Keep ’em up
– Flutter Kick 30 IC – Keep ’em up
– LBC – 15 IC – Keep ’em up
– Flutter Kick 15 IC – Keep ’em up
– Plank for time (about 10 seconds)
ANNOUNCEMENTS:
D-Day WOD at the hammer
1776 Games on July 4th
COT – 6TH MAN:
Bozo was our sixth Man – Thanks for sharing!
PRAYER REQUESTS AND PRAISES:
– Myrtle shared a praise – he is thankful for increased patience.
– Bozo needs our prayers as he is in a tough season of life – He is heading to the beach this weekend so pray for traveling mercies and the chance to reset and refocus.
– Buzzard is celebrating 10 years of marriage this weekend!