Run around Massey, many options given to get 3.5, 4.5 or 5+ miles. Vuvu and Tiller loaded up on miles.
COT: Fast 5K, and prayers for kids and praises for F3 and what our brothers have given us.
Fairway Drive and back
Holbrook and back, speedsters added on briarwood circle
Ran to the Forest and did some laps up their hills. Turning Suplex into a runner!
WARMUP:
THE THANG: ruck through Massey
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
We ran and some stretched when they got back. 3-4ish miles done by all.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: we came in hot
THE THANG: Ran deep into a neighborhood, Luckily everyone knew where they were
MARY:
ANNOUNCEMENTS: Newsletter
COT: Look out for your brothers.
WARMUP: Ran over to CRHS via The Dominion hood
THE THANG: Tracks were locked up, so we used the parking lot outside the football field to do 400m ladder intervals speed work
1 lap hard (5K pace or faster), 1 lap off (easy pace, just don’t walk it)
2 laps hard, 1 off
3 laps hard, 1 off
4 laps hard, 1 off
Then decend back down to 1 hard, 1 off
Most got in at least 4 miles total. Solid work by everyone.
MARY: none
ANNOUNCEMENTS: read the newsletter and get involved!
COT: a lot of P&P lifted up.
Thanks Time Machine for the opportunity to lead.
SYITG. Blessings,
-NASA
Run to the Forest and have fun on their hills
4.0 miles total
Jog to CHRS Marching Band parking lot
4 x 400s, sprint 100m, jog 300m
4 X 400s, sprint 200m, jog 200m
Jog back