Q: Szczerbiak
PAX: Goose, Szczerbiak, Vanilla Bean, Polaroid, Rug Burn
FNGs: None
COUNT: 5
INTRODUCTION:
Welcome to F3!
5CP
MS
Credo
Disco
Streaker’s Credo
YHC has been reading about running again and wanted to try the 30-20-10 Interval training – Modified slightly for F3 (doubled) for use on a 400m track. Here is a link to the www.runnersworld.com/training/a20814486/new-workout-the-30-20-10-produces-impressive-results/.
WARMUP:
– Daisy Pickers 12 IC
– Quad Stretch L/R 15s HW
– Standing Hip Stretch L/R 15s HW
– Mosey to track – Home grandstand
– Butt Kicks to Light Pole (50 meters)
– Dion’s Celebrations (100 meters)
– Skipping / Bounding (100 meters)
THE THANG:
Starting at the edge of the grandstand at the white pole:
5 SETS: 60 – 40 – 20
– 60 seconds slow mosey for 200 meters
– 40 seconds 75% (5k pace) 100 meters
– 20 seconds 95% to AYG 100 meters
– Slow mosey to the 6
– Repeato
Foot core strength / stabilization Exercise at fence (2 min)
4 SETS: 75 – 30 – 15
– 75 seconds slow mosey for 275 meters (behind goal post)
– 30 seconds 75% (5k pace) 75 meters
– 15 seconds 95% to AYG 50 meters
– Slow mosey to the 6
– Repeato
Lots of good mumble chatter during the “slow mosey”, but some serious speed (competition?) in the “AYG”.
Total of 3 miles.
MARY:
– Foot core strength / stabilization exercise at fence 10 IC
– LBC 30 IC
– Roll Tide’s “shoes off” exercise – for balance practice.
– Plank for time (50 seconds)
– Post Plank Merkin burnout till time.
ANNOUNCEMENTS:
– Crossroads – www.eventbrite.com/e/cross-roads-recovery-fundraiser-tickets-989139692447?aff=oddtdtcreator – Dinner and Fundraiser – September 19th
– First Responder 9/11 Tribute on Wednesday (2200 step stair climb) at ao-red_dawn
– ao-red_dawn will be the only open AO on 9/11
PRAYER REQUESTS AND PRAISES:
Praying for Vanilla Bean’s son who is scheduled for a tonsillectomy.
Prayers for Polaroid and each of us to live a life of focus, glorifying God with our whole life.