- Workout Date - 07/30/2014
- Q In Charge - Longbottom
- The PAX - 00, oui oui, sandiago, nature boy, holla, vanilla ice, amelia, goggles, 1D, sherpa, tesh, macho man, bartman, hardhat, longbottom (Q)
- AO -
The cars started pouring into the AO about 3 minutes prior to launch. Enough to almost cause traffic congestion on Hammet bridge Rd. YHC had to inform a first timer to the Beastside that this was SOP. As the faces started appear in the gloom YHC recognized that we had many new comers to the eastside of G’ville, Welcome brothers!!
1 mile mosey warm-up or 0.5 for nature boy as he pulls in on two wheels. We joked as we saw his car taring down the drive that this might call for a name change: two wheels or Chuck Norris!
The Thang
All at Interval pace (predicted or targeted 5K pace)
1 mile / 400 recover
1200 / 400 recover
800 / 400 recover (NB reminded us not to eat a late heavy meal on Tuesday nights (Food for thought- literally)
400 / straight into 1 mile cool down (YHC and Sherpa decided to race the last lap- WOW, that hurt especially watching the bottom of Sherpa’s new kicks pass me on the last 100 M. The brother is getting fast! This training works!! But it is difficult!
Stretching and 4MOM
stretch / flutters; stretch/ Ukrainian twists; stretch/ scorpions; stretch/ LBC’s
Moleskin,
nice to see some new faces at the Beastside. Please come join us every Wednesday, learn to embrace the pain!
Prayers/Praises: Spicoli for clear direction on treatment/ Erector the same!
Announcements: Graceland launch on Thursday, Greet launch on 8/9, 3rd F Bible study downtown 11:45 on Wednesdays, need 1 more BRR runner and 3 more drivers!
As always, it was a pleasure to lead and painful to participate!
LB Out!