AO: ao-streakers
Q: Fun Run
PAX: Rhett (Roll Tide) Evans, Maestro, Myrtle, Downy, Carolina Lean, Fun Run
FNGs: None

Disclaimer, 5CP, Mission Statement, Credo

Head to the track for warmup 400M. Then pax pointed out Maestro was pulling up so we did some high knees and butt kicks until he got there so we could do the warm up 400 together.


1 X 400M at a 6 out of 10 pace
2 X 300M at a 7 out of 10 pace
3 X 200M at a 8 out of 10 pace
4 X 100M at a 9 out of 10 pace
1 X 200M at a 7 out of 10 pace
1 X 300M at a 6 out of 10 pace
1 X 400M at a 5 out of 10 pace

Pax had breaks in between each interval that averaged about 1:30. Some as short as 1:00 and some as long as 2:00. YHC encouraged pax to focus on long strides for the last 20M of each interval since our tendency is always to shrink our strides as we get tired and our quads get tight.


Hip stretch with a twist
Seated Flutter Kicks (IC) X 35
Seated leg raise (IC) X 15
Toe Touch (IC) X 10
Gas Pump (IC) X 10


2.0 event, Labor Day Race, Lucas Cade Run, check slack

COT: A few guys with some staffing issues at work and projects progressing. Myrtle trying to grow his ministry with FCA. Thankful for you men.