- Workout Date - 10/01/2014
- Q In Charge - Longbottom
- The PAX - Amelia, 00, Mr. Head, Longbottom
- AO -
4 pax rolled out of their comfortable eastside beds to run circles at #Beastside this lovely fall morning. Pax need to take advantage of this perfect weather to run circles! I know it is too hard!
1 mile warm up
The Thang
Time intervals
90 sec. IP/ 45 seconds mosey (or faster if you can sustain)
180 sec. IP/ 90 seconds mosey
270 sec. IP/ 135 seconds mosey
360 sec. IP/ 180 seconds mosey
270 sec. IP/ 135 seconds mosey
180 sec. IP/ 90 seconds mosey
90 sec. IP/ 45 seconds mosey
Couple lap cool down
6 minutes of stretching
Great effort today! We covered alot of ground today.
Announcements: Anderson Launch is Oct.18. Body weight beast is Oct. 10.
Prayers/Praises: Tydre is home, lift him up in your prayers as he is still got a long road ahead. Pray for those participating in the mudrun on Saturday, their safe travels and no injuries (especially for YHC).
As always if was a pleasure to lead you gentlemen!
LB- out