YHC’s realization that his glory days of speed are long gone was cemented today during Bounty. However, we can do some exercises as if they were still here, right? Read below and see the work that was done. Great group today, looking forward to a bigger crowd next week.
Conditions: Hot, humid, and overcast
Disclaimer
No FNGs
Prayer
The Thang:
400 meter mosey warmup
Mile pyramid:
-Sprint 100 meters, mosey to next 100 meter start point, rest 30 seconds
-Sprint 200 meters, mosey to next 100 meter start point, rest 30 seconds
-Run 300 meters at 125% of 5K speed, mosey to next 100 meter start point, rest 30 seconds
-Run 400 meters at 125% of 5K speed, mosey to next 100 meter start point, rest 30 seconds
-Run 600 meters at 5K speed to complete the mile sprint, mosey to next 100 meter start point, rest 1 minute
Rinse and repeat the mile except go back down the ladder.
After 2 Mile ladder, rest 1 minute
Finish with a 1,000 meter slowsy
Total mileage (all in with warmup, slowsies, and The Thang): 3.5
COT/BOM
Announcements:
-BC converge at Shawshank then Vets Home WO
-8/4 Sweet Baby O 5K
-8/18 Jailbreak 5K
-8/25 Stomp the Swamp
-9/7-9/8 Blue Ridge Relay
Prayers:
-Injured PAX
-Unspoken