YHC is now kidney stone free and was ready to lead the PAX at Bounty. This is always a tough workout and fun to lead. Great work today to all of those that posted!
Here’s how it went:
Conditions: Clear, low to mid 30’s
Disclaimer/Prayer
Light mosey for 400m around track
The Thang
400m intervals; 30s rest between:
- Run 100m at 75%, mosey 300m
- Run 200m at 75%, mosey 200m
- Run 300m at half speed, mosey 100m
- Run 400m at half speed
Walk recover for 1 minute
At line (OYO):
- Run 100m at 50%, mosey 100m
- Run 200m at 50%, mosey 200m
- Run 300m at 50%, mosey 300m
- Run 400m at half speed
Walk recover for 200m
Mock Indian Run:
- All PAX run a slowsy
- PAX in back runs past the group, around track
- Next PAX will run when first PAX reaches the 200m line, Q will tell next PAX when to go
- This will repeat for about 600m to 800m
- What’s left of the group reverses course to pick up each pax after 600m or half of the PAX have gone.
- When group reaches the fast runners after reversing course, fast runners become part of the slow group
- Those who have not ran fast yet, will go as each PAX is picked up by slow group
- The newly fast runners will go about 600m to 800m fast
- Q will let the group know when to stop so the last of fast runners can catch them.
- The goal will be at least 3 laps total for each PAX depending on size of the group
Announcements:
- Nativity Ruck: 12/24 https://twitter.com/troyafite/status/1468593230572834820?s=21
- 1/4: 50k
- Dam to Dam in February
- P200 in March
Prayers:
- Tupperware’s father, Wayne, recovering from severe burns
- Sick and injured PAX of our region
- Headgear
- Cancer warriors, particularly No Show
- Our country
- Marriages
Devo:
Stay in the moment you are in, but trust in the Lord to get you through it. Thank Him for your blessings and ask for guidance through the rough waters. You will learn from both.