Q: SEC
PAX: Freon, Maestro, Grits, 4
FNGs: 1 4
COUNT: 4
The Q wanted to stay in bed this morning and wondered how many others felt the same, but was encouraged to see PAX already waiting for him when the Q arrived
INTRODUCTION:
Disclaimer, 5CP, Mission Statement, Credo, Streakers Credo
WARMUP:
SSH x12
Hillbillies x12
Finkle Swing x10 ea leg
Don Quixote x15
Willie Mays Hayes x10
Mosey to track
400m warmup
20 yd ea toe touch, butt kicks, high knees, scoops, open/close gate (hip rotation)
THE THANG:
Descending Fartlek Intervals
800m fast/ 400m slow
400m fast/ 200m slow
200m fast/ 100m slow
100m fast
Did 2 rds total. No stopping during any transition. Goal was near race pace for “fast” and good steady pace for “slow”. Cold and wind slowed us down some.
MARY:
Hamstring stretch
World’s Greatest Stretch both sides
ANNOUNCEMENTS:
DHT 002 Dec 6/7
12 miles of Ruckmas Dec 20
Sponsored 5 kids from Jay’s Hope for Christmas – gifts due Dec 6. Details coming from Maestro
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES:
Grits – praying for the men of F3
Freon – praise for sister having baby, praying for family as seeing age over the years for older generation
SEC – 1st Thanksgiving without granddad was tough. Brother and sisters cars were broken into last night at movie theater – praying for all involved