• When: 2021-04-26
  • QIC: Ken Doll
  • The PAX: Ranger, Cheers, Blue Bloods, Knozit, Hoist, Dunphy, Dominion, Ken Doll


400-800-200

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

 

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