- Workout Date - 07/16/2014
- Q In Charge - LongBottom
- The PAX - Gold dust, Nature Boy, Large Marge, Golden Sombrero, Qui Qui, Sherpa, Alfred, San Diego, 00, Longbottom (Q)
- AO -
10 pax made it out of the fartsack for some pain management work @ the Beast(side). TClaps to Qui Qui, Gold Dust, and Large Marge for their first Beastside post. Gentlemen you will get faster, and it will happen quickly!
1 mile warm up
Rep = Repetition Pace (Fast!)
Rec. = Recovery pace (mosey)
Rep : Rec
500m : 300m
300m : 200m
200m : 100m
3 intervals completed
Cool down run 3 laps
core / stretching
The idea is to get those muscles fatigued in short increments and then do a moving recovery. your are training your body to recover more efficiently (and quickly). If you just go out and jog a set pace then your muscles only recover 1 time (at the end). With the last two work outs your are getting several times to recover in a fairly short time! Trust me it will pay off!
Prayers: For the families of the victims of last weeks wreck! Tydre and his long road to recovery.
Sherpa and his next chapter: moving back to Nepal to start some new business ventures. Can we put F3 Kathmandu on the expansion calendar?
Praise: Erector and his continued heeling and good news! Need you back out at the track! But get well first.
All those who suffer in silence!
Announcements: Expansion Expansion Expansion!!
Greer: Aug 9
Burbs Split: Monday July 21 “The Gate” (Aldersgate UMC) YHC has the Q
Thursday July 24 “Graceland” Grace Church on Pelham. Snowden will be heard!
soon to come: Anderson, Asheville, and Others!
See you in the gloom, LB