May 3, 2019

D1 Day

Barracks, Running

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER: Yep
WARM-O-RAMA:

  • SSH x 20
  • IW x 15
  • Hillbilly x 15
  • Billy Mays Hayes (groin and ham stretch) – 20 seconds
  • Calf stretch – 10 sec per calf
  • warm up mosey lap with high knees, butt kicks, power hop (skipping), and karoke
  • MIB showed up on MIB time doing SSHs in the corner!

THA-THANG:

D1 Day (Division 1 College Track Workout sent from the 2.0 who does this for fun except much faster)

The routine: Sprint a distance, then recovery jog the same distance. PAX ignored D1 times and just tried to avoid merlot splashing. D1 pace listed in parenthesis below.

4 x 400 followed by 4 x 200 followed by 4 x 100

4x400m (my pace: 60-63s)
4x200m (my pace: 29-32s)
4×100  (my pace: 14-15s)
Total distance run: 6000 meters (about 3.75 miles)

*not all PAX completed reps, but everyone kept moving!

MARY:
Four minutes left after first couple of PAX completed tha thang:

  • LBCs x 20
  • Freddie Mercury X 15
  • Fluter Kicks x 15
  • American Hammer x 20

COUNT-OFF & NAME-O-RAMA
MIB, Four Eyes, Soybean, Handsy, Crayfish, Altar Boy, Shoestring, Teachers Pet, Lynx, Early Bird

CIRCLE OF TRUST/BOM:
Take time in the midst of busyness to breath, center yourself, and let God pour in. No matter how busy you are. Otherwise, we damage others.

ANNOUNCEMENTS:
APFT will be administered at the Barracks May 24th by Soybean

SOS Spring Cleaning Day on Saturday, 9:00-12:00!