• When: 02/01/16
  • QIC: Cesspool (Splinter)
  • The PAX: Borat, Bundy, Drive By, Traitor, OC, Windy, Gump


Plagiarism at its best. Thanks Splinter!

9 Pax posted in the gloom at OFT to put in some prep work for #P200. Slinter, being a track star and now former coach, dropped some knowledge to YHC and gave us some work to do. We all know he is good at that sort of stuff. Upon arrival some ROTC cats come filing in for their PT test. YHC got a little excited taking me back to days of old (really old). I digress. Here’s the THANG:

Conditions: 51 and perfect for running

Warmup lap (which was anything but a warmup) x 3 @ 8K pace supposedly.
Gump even said, “Hey guys can we slow this down a little”.

800 Meters (Sprint)
12 Left Leg Swings front and back
12 Right Leg Swings front and back
12 Left Leg Swings side to side
12 Right Leg Swings side to side

400 Meters (Sprint)
12 Left Leg Swings front and back
12 Right Leg Swings front and back
12 Left Leg Swings side to side
12 Right Leg Swings side to side

200 Meters x 2 (Sprint) Jog back to the start line completing a 400.
12 Left Leg Swings front and back
12 Right Leg Swings front and back
12 Left Leg Swings side to side
12 Right Leg Swings side to side

800 Meters (Sprint)
12 Left Leg Swings front and back
12 Right Leg Swings front and back
12 Left Leg Swings side to side
12 Right Leg Swings side to side

3 Lap cool down in opposite direction in lanes 6 – 8.

BOM: Cesspool with much needed assistance from Gump. Thanks!

Announcements:
Saturday offers many double down opportunities with the MGC Long Run, The Mission, and Promo’s 4PM run (Ramble 9 mandatory attendance).