Conditions: Clear, 78 degrees, humid and hot.
COP, Not a Pro, No FNGs, No gloves needed today.
Mosey to the front of the school and introduce the start line of the quarter mile “track” at Surge (parking lot and student drop off).
1 lap mosey with Frankenstein’s, Butt Kicks, Deep Lunges, and TTT (IC).
Back to start line for speed work
-100 m sprint, 100 m cool down mosey
-200 m sprint, 100 m cool down mosey
-300 m sprint, 100 m cool down walk
-400 m sprint, 100 m cool down walk
-500 m sprint, 100 m cool down walk
Reverse direction on the track
-400 m backwards pedal, 100 m walk
-300 m mosey, 100 m cool down walk
-200 m mosey, 100 m cool down walk
-100 m sprint to parking lot by flag
-12 75 m sprints at full speed in parking lot by bus loop.
Total distance: 3.1 miles (5k)
Recover
COT
Announcements
-Iron Pax Sign up, will do this every Thursday in September at Surge.
-Surge Takeover Q at the Valley (Saluda) in October – Flipper is coordinating.
-Northside 5k This Saturday – See Rec for details
Prayers
-Unspoken
Moleskin
-It was hot today so YHC didn’t make anyone wear gloves.
-Abner said this Q was familiar but it was hotter today (tclaps to Cheers for the idea yesterday at Bounty).
-Wee Wee, 2 Star, and Twerk had over 7 miles today including their stride lite, not bad considering it was so hot.
-It was hot today.