Omaha at Laces Out

  • 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.

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