AO: The Olympiad
When: 08/25/2023
Number of Pax: 16
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Chum Bucket
Introduction
The theme is 400 (meters) for my 400th post. We’ll be using a time hack I learned from Dilly Dilly to work on building up our speed. Started off with an 3 mile ECR with Foreclosure, Mr. Belding, and Betty Crocker.
Warm-O-Rama
Jog in place while I went over the introduction and disclaimer.
SSH OYO while I went over the mission statement, core principles, and credo.
Warm-up stretches: Willie Mays Hayes with side reach, Quads, Reverse lunge to knee pull, Hip openers
Mosey to track and did one slow lap to warm-up and explain what was going on.
The Thang
Time hacks. Everyone starts together each round and you are pushing yourself to incrementally increase your speed as the distances get shorter each round. The kicker is that you get less and less rest after each round as you go. If you finish the round early before time is up, use the rest time to stretch or jog around to keep loose.
Round 1 (11 minutes): 4 laps, need to beat 2:45 minutes/lap pace.
Round 2 (7.5 minutes): 3 laps, need to beat 2:30 minutes/lap pace.
Round 3 (4.5 minutes): 2 laps, need to beat 2:15 minutes/lap pace.
Round 4 (2 minutes): 1 lap, need to beat 2:00 minutes/lap pace.
Round 5 (1 minute): 2 100m sprints (need to beat 30 seconds each sprint).
Cool down jog around the parking lot before Mary.
Mary (10 ab exercises in cadence x 10): Hamstring pulls, knee pulls, pigeon pulls, rope pulls, farthing, boxers, gas pumpers, toe taps, heel taps, Freddy Mercuries.
Circle of Trust
Going into this year, I was not much of a reader (the rest of my family is though), so one of my goals was to read more, and I decided to loop that into more time with my M by creating a little family book club. It’s been a great way to have another connection with my M. We are currently reading The Circadian Code, which is very interesting. I’m only a few chapters in, but the main discussion is about the importance of WHEN you eat, sleep, exercise…not so much WHAT or HOW MUCH. The WHEN is just as important, if not more towards your health.
Naked Man Moleskin
Thanks Dauber for having our 6. Thanks Dilly Dilly for teaching me this time hack. I also appreciate the AAR for today’s workout, always aiming to be better each and every time. It was a great turnout today and I appreciate everyone that came out.