AO: ao-hermods-hideaway
Q: Fun Run
PAX: Run Flat, Fun Run, SEC, Dirty Dawg, Downy
FNGs: None
COUNT: 5
INTRODUCTION: Disclaimer (I’m not running this hurricane, just the workout. I’m not Ben Jones, don’t even have long sleeves to roll up).
5CP, Mission Statement, Credo, Dirty Dawg was asked to give our Streakers Credo and he said “huh?” So we do burpees.
Q: Fun Run
PAX: Run Flat, Fun Run, SEC, Dirty Dawg, Downy
FNGs: None
COUNT: 5
INTRODUCTION: Disclaimer (I’m not running this hurricane, just the workout. I’m not Ben Jones, don’t even have long sleeves to roll up).
5CP, Mission Statement, Credo, Dirty Dawg was asked to give our Streakers Credo and he said “huh?” So we do burpees.
WARMUP: WMH, Quad stretch, Calf stretch, 400M warmup
THE THANG:
Strides and Curves (1 mile)
85% of full speed, big strides on straights and recovery mosey on curves.
200, Bernie, Mosey (1 mile)
Sprint 200M, Bernie 100M, Mosey 100M
Final Mile
Slow 400M, Fast 400M, Slow 400M, Fast 400M
MARY: Wet yoga near the flag that we all watched in fear to see if it would blow over or rip off the pole.
ANNOUNCEMENTS: Runs coming up
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES: We prayed for safety of everyone in the storms path