Always good to visit the guys at Stomp. These guys are fast. Here’s a quick recap for those interested:
Conditions: Mild. 68 degrees, 79% humidity
The Thang:
Disclaimer
BOM
Warm up mosey
Dynamic Stretches
Track Suicides
***recommended pace is 50 sec faster than 10k pace***
Run 100m
Mosey back
Run 100m
Mosey back
Run 200m
Mosey back
Run 100m
Mosey back
Run 200m
Mosey back
Run 300m
Mosey back
Run 100m
Mosey back
Run 200m
Mosey back
Run 300m
Mosey back
Run 400m
Mosey back
R&R until time
Cool down lap
Total mileage: 4.3
COT & BOM
Devo: Luke 4:1-2 “Then Jesus, full of the Holy Spirit, returned from the Jordan River. He was led by the Spirit in the wilderness where he was tempted by the devil for forty days. Jesus ate nothing all the time and became very hungry.”
Prayer Requests:
-Eve’s Step-Mom
-No Help’s Cousin
-No Help’s new role as a Manager
Announcements:
-IronPax Challenge. Details and registration: https://f3greenwood.com/2019/07/27/iron-pax-2019/
-We need mentors. 30 minutes per week is all it takes.
-9/6-9/7: Blue Ridge Relay
-3/27-3/28: Palmetto 200