The trio of Hoist, Iron Mary, and YHC ran around the LHS track this AM. While the 1stF was strong, the 2ndF was stronger. Enjoyed being back in the gloom with these fine men after a week of being DownRange.
Always looking for new ideas, YHC stole this speed workout from a pax somewhere in F3 Nation. Here’s what we did:
Conditions: 73 degrees, 100% humidity
The Thang:
Disclaimer
BOM
Warm up mosey around the track
High knees
Butt kicks
200s x 4
400
200s x 4
400
200s x 4
400
Recovery walk
Total mileage: 3.63 miles
COT & BOM
Devo: Psalm 119:37 “Turn my eyes from worthless things, and give me life through your word”
Prayer Requests:
-Unspoken
Announcements:
-8/4 Sweet Baby O 5K. Register: https://www.runhard.org/pages/race-owen.php
-8/25 Stomp the Swamp. Register: https://www.runhard.org/pages/race-swamp.php
-9/7 Blue Ridge Relay
-11/10. The Cheech. Register here: https://lexingtonhalf.com/pages/race-10k.php
-12/14 F3/FiA Christmas Party