• When: 2019-07-01
  • QIC: Ken Doll
  • The PAX: FNG - Gold Bond, Dominion, Iron Mary, Soaker, Scooper, Abner, Heisenberg, El Puelo Loco, Ranger, Lego, Cheers, GraveDigger, Dunphy, Sonic, Beast Boy, Wild Hog, Ken Doll


Track Suicides

In awful humidity with the strong stench of tar in the air, 17 men and young men ripped through some speedwork. Track suicides are terrible but we got better.

Go do something great today!

Conditions: 70s, humid, smell of tar in the air

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

2 cool down laps

Total mileage: 4.2

COT & BOM

Devo: Luke 5:16

Prayer Requests/Praise:
-Praise that Baconator is ok

Moleskin:
-GraveDigger showed no ill effects of a weekend on the lake. My man showed some speed. Nice battle between GD and 14-yr old Beast Boy
-4 miles at speed camp is a good day at speed camp
-Good seeing so many 2.0s out there working hard. 4 total this morning
-Name chain: Chase Dadabo -> had a little chafing from a bathing suit mishap this weekend -> Jungle Rot -> Gold Bond

Announcements:
-7/4 Ryan Rawl Event at the State House
-8/24: Stomp the Swamp
-9/6-9/6: Blue Ridge Relay
-February: Dam to Dam Relay
-3/27-3/28: Palmetto 200