- QIC: Gears (YHC), Spud
- When: 06/30/16
- Pax: Sir Topham Hat, Boeheim, Old Bay, Corruption, Longshanks, Bing, Freebird, Hi-Hat, Nacho Libre (FNG), White Lightning, Mr. Clean, Fishsticks, Bolt, Spinal Tap, Chaser, Sweeper, Razzmatazz, Cakeboss, CSPAN, Backdraft, Spud (QIC), Mary Lou, One Niner, Gears (QIC)
- Posted In: Laces Out
24 Men Showed Up for what they thought would be a track workout. YHC had never done a track workout, so I turned to the professional, Spud, for advice and what turned out to be his VQ (co-Q). Unfortunately the track was being demo’ed for resurfacing, so we had to call an Audible.
The Thang:
Mosey over in front of old Riverwalk Elementary carpool lane.
A few laps with warm ups (Backwards Run, High Knees, Butt Kickers, Karaoke, etc).
6 400’s + 200’s – One lap (400) at 10k pace, 1/2 Lap (200) at Jog. Repeat 6 Times.
6 Laps running Straights and jogging Curves
2 Laps of Cool Down then Mosey back to lot by stadium.
Some static stretching to finish out.
NMM:
Strong work by all. Good times at a great AO. I highly recommend trying out the track workouts if you haven’t done them (even if this one wasn’t strictly “track”).
Honor to Serve.