5 Pax came out this morning to Crusade for Yellow Cake inspired hill repeats. Lexington BRR teams have been assigned and excitement is in the air. Therefore, hill work is a must for YHC and other BRR team members for the next 87 days.
Conditions: 78 degrees and HOT, HOT, HOT!!
Disclaimer, count off, go over route.
The Thang:
Make a right out of the church parking lot and head towards the dam at a warm up pace. Turn right into the Falling Waters Subdivision and cruise down the hill. Stop at the bottom and stretch for 2 min.
At 80% effort, run back up the hill and stop at the stop sign. Mosey back down and rest for 1 minute.
Rinse and repeat. Stop at the top, rest, then sprint down the hill but maintain control. Rest 1 minute.
Run backwards up the hill, rest 1 min. Sprint back down the hill. Rest 1 min.
Karaoke up the hill turning around at the halfway mark. Mosey down and rest 1 min.
Run 100% up the hill. Mosey back to bottom. Rest 1 min.
Suicides up the hill. Run to first light pole and back down. Run to second light pole and back down, run to top and stay there. Rest 1 min.
Head back to PLC.
Total distance somewhere between 3.5 and 3.6 miles.
BOM
Moleskin:
Great work by all this morning. No one likes hills (I don’t think), but no one complained about running them this morning. All pax gave maximum effort this morning. It is hot and going to be around 100 degrees for the next few days, so remember to keep hydrated throughout the day.
Announcements:
- The Crucible, June 27th – View Preblast.
- First Friday Fathers, July 3rd, 7:00am-7:30am – Graveyard, Shawshank, Turning Point
- Convergence at Turning Point on July 4th. All other AO’s closed.
- GRC and GRL, July 10th and 11th.
- 8/1 – Sweet Baby O 5K. Register here.
- Stomp The Swamp 5k @ River Bluff High School on August 29th. There will be a special “Double Down” medal to anyone completing a F3 Workout and the 5k. A code to enter when you sign up online. More details coming soon.
- Blue Ridge Relay, September 11-12
- Lexington 5k, 10k, 1/2 marathon in November 2015.
Prayer Requests:
- Walker Phillips. Walker is back in the PICU and needs our prayers. Please continue to pray for Walker and the entire family.