Q: Ratatouille
PAX: Maestro, Szczerbiak, Myrtle, Ratatouille
FNGs: None
COUNT: 4
INTRODUCTION: Disclaimer (I am not a professional or a track coach) 5 core, mission, credo
WARMUP:
Hillbillies
Willie mays Hayes
Calf stretch
Butterfly stretch
THE THANG: we headed to the track for the following
Easy jog for one lap
Next last we did a mixture of toy soldiers, high skip, karaokes, and Bernie sanders around the track
1 x 400m @ 60%
1 x 400m @ 70%
1 x 400m starting with a good race pace half way and then turned it up to around 80-90% for the second half of the lap
1x 400m started with good pace again and when we got to the end of the home bleachers we did 100% effort to the starting line
2 x 400 m
First stretch- sprinted the straight walked the curve.
Second stretch- sprinted the stretch jogged the curve in the next 400 m lap where we tried to get to a point where we could talk to one another again
1 x 400 for the last lap at race pace
MARY:
Big boy sit up with stretch at the top
Flutter kicks
Seated gas pumps
Finished it off with hanging hamstring stretch
ANNOUNCEMENTS: see slack
COT – 6TH MAN: YHC talked about surrendering the things we worry about and others to the lord. Thank you guys for being out there this morning
PRAYER REQUESTS AND PRAISES: Maestro M recovering from surgery
