When the QIC unexpectedly goes down the HIM of F3 do whatever we can to take care of the AO and make sure it still goes on as planned, and today was no different. With the uncertainty of the QIC making it to the Gloom this morning, the 3 PAX at The Bounty thought of the contingency plan, to ensure the beatdown goes on.
Trying to see what has worked for others in the past by utilizing the time most effectively without putting too much thought process or burden on one guy, we took what the Tampa Bay Rays have been successful with in their pitching and adapted it to the Gloom…all 3 PAX…the opener, the middle relief, and closer took part to get a highly-effective speed work thumping.
Heres how it went….
No warning, NO QIC, Go Time
Part 1. The Opener, Hoist
Disclaimer 1
Not a pro, No FNG, listen to your bodies, modify if necessary
Opening Prayer
Mosey to the Track
-2-lap (800m) warm-up
-Frankensteins to the first light post, Deep Lunge back
-2 Lap Fartlek (sprint straights, mosey curves)
-Mosey to the Parking lot
-5 reps of 5 Lunges and Sprints to end of parking lot
-Call to the bullpen
Part 2. Middle Relief, Blue Bloods
Disclaimer 2
Also not a pro, Still No FNG, listen to your bodies, modify if necessary
-1 Mile Gear Shifter (Lap 1 mosey/10k pace, Lap 2 10k/5k pace, Lap 3 5k/all out, Lap 4 Cool down)
-Walk to the end of the straight away turn around a Sprint 100m back
-Catch breath….turn around and Sprint 200m
-Walk to the end of the straight away and Sprint 100m
-Recovery Lap (400m)
-Call to the bullpen
Part 3. The Closer, Dominion
Disclaimer 3
Also not a pro, Even still no FNG, listen to your bodies, modify if necessary
-Dominion led the PAX on a tempo/interval run around the perimeter of the school with a few twists and turns to make the Strava art look more sophisticated
-Back to the Flag
***Total Mileage according to YHC Garmin: 4.25 miles***
Count-o-Rama
Name-o-Rama
Announcements:
-Safe Run starts May 16
-Appalachian Trail Hike Labor Day weekend (See Hoist)
Prayer Requests:
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