Under a bright full moon, we took to the track for some speedwork. Betterment was achieved. #NeverMissAMonday
Conditions: low 50s
The Thang:
Disclaimer, BOM
Mosey to the track for a warm-up mile
Dynamic stretches
- 400m (45 sec faster than 10k pace)
- 100m recovery mosey
- 800m (30 sec faster than 10k pace)
- 100m recovery mosey
- 200m (75% sprint)
- 100m recovery mosey
- R & R until time
5 minute recovery mosey to complete 4 miles
COT & BOM
Devo: Luke 15:11-24 ‘The Prodigal Son’
Prayer Requests:
- Notebook
- No Show
- Spackle
- Slim Jim
- Lego’s Dad
- Dominion’s friend
Announcements:
- BRR teams filling up