8 PAX posted at The Bounty on semi-cool day for a morning that would end in many wobbling legs.
Conditions: 57 degrees with a slight breeze
Disclaimer no FNG’s
COP:
Mosey to the track for a warm up lap. Skips at the first turn. Leg Kicks at the second turn.
SSH X 10
TTT X 7
3 min of free stretch to prevent any injury. YHC encourages free stretch time in all speed work training.
The Thang:
1X400
Walk the next 100
1X400
Walk the next 100
1X800
Walk the next 200
1X400
Walk the next 100
1X400
Walk the next 200
1X400
Walk the next 100
With about 15 minutes left the YHC elected to subject the PAX’s to an exercise learned via the Coastal Carolina Baseball program… The hip flexor workout
15 seconds of walking pace high knees
15 seconds of walking pace high knees on tip toes
15 seconds of jogging pace high knees
15 seconds of running pace high knees
I think all pax will agree this is a muscle group not regularly worked out. This creates quite a burn!
3 more min of free stretch
COT & BOM
Prayer Requests:
- Mercy Rule Co-Worker having a baby girl through in vitro fertilization
Announcements:
- 11/18 Hairy Bison 30K
- 12/15 F3/FiA Christmas Party
- 1/27 GrowRuck weekend