Let’s do some Interval Training

AO: The Colosseum

When: 10/23/2023

Number of Pax: 4

DR Names:

Number of FNGS: 0

FNG Names:

QIC: Dilly Dilly


Introduction

It was a nice cool morning as I rolled up on the AO. My 3 other PAX were already there rearing to go on this Monday Run Club. Some quick mummble chatter about the weekend & then we were off.

Warm-O-Rama

Warm O Rama

  • Disclaimer, Mission, core principles, credo
  • SSH 20 (IC)
  • Good Mornings 10 (IC)
  • Calf Stretch 10 seconds each leg
  • Mountain Climbers 20 (IC)
  • Execute the below in between parking banks
    • Shuffle right & left
    • Butt kickers & high knees
    • Frankenstein & Knee tucks

 

The Thang

Thang #1:  Interval Training

  • 1st lap around path & sidewalk together
  • Sprint to end of parking lot, give yourself a 10 count & sprint back across the lot
  • Take another lap like started but now at your own pace
  • Sprint parking lot again
  • Rinse & repeat

 

MARY:

  • 100’s (fluttering your hands while legs 6 in)
  • Monkey Crunches (20) IC
  • American Hammers 20 IC
  • Hamstring stretch

 

Circle of Trust

Count – 4

AAR – guys liked the active stretch; like the change up of doing intervals vs. straight run

Name – everybody here; congrats to BlueGill for remembering his new age…double nickel 55

Prayers – Middle East & all Pax that might be going through things right now

Naked Man Moleskin

CoT:

  • Through the authors soul searching we come to understand that he uncovers 3 desires that he believes are essential & deeply written into a mans heart & believes these desires to be universal to all men:
  • A Battle to Fight – aggression is a part of the masculine design; remember that “the LORD is a warrior; the LORD is his name” Ex. 15:3
  • An Adventure to Live – many men in attendance shared stories/examples of how, “when we go on vacation my wife likes to sit on the beach, where as I like to get out & go explore”
  • A Beauty to Rescue – Adam was given the wind/sea, horse/hawk, but as GOD himself said, things were just not right until there was eve.  It is just not enough to fight a battle as men, we need someone to fight for!
  • Deep in a man’s heart are some fundamental questions he must answer.  Can you answer these for yourself?
  • Who am I?  discussion centered around what is my life’s mission/purpose (in F3 terms, your D2X)
  • What am I made of? discussion around why we get up at 4:30 AM every morning to workout or go run overnight races; have you pushed yourself to your limits
  • What am I destined for? discussion on what will be your legacy

 

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