Category: seabiscuit

A dead end and a roundabout.

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Solid effort by the PAX today. 4×4 Run & Ruck. The pace was steady but the mumblechatter was strong. Then there were planks. They were… plank-y. Moseyed around little bit of Massey then into sunset circle. It said dead end, but we found a way out. Kept on trucking down Athena, went around a fence that was not keeping anyone out. Then around FCMS with some unexpected hills. Ended up at the Waterside roundabout where we laid on the grass to kill our running pace did some planks and sounded professional by saying abs are important for running. Clarified that I am only semi-pro. Moseyed back just in time to stop the watch at AO.
LTrain: said running was easier last year
Band Camp: shared stories with Sock Monkey
Sock Monkey: Showed us what Colorado lungs can do. Also distracted Band Camp which led to a race and a photo finish to see who could make it back first. The youth prevailed.
YHC: Still learning directions as well as counting. We will get there.
The Ruckers were right where we left them when we got back.
WARMUP: SSH / Moroccan night clubs / Worlds greatest stretch
THE THANG: Ran 4.25 miles at the pace of a lost new seabiscuit Q. Found a couple hills and a lot of mud with some wet grass to wash off in.
MARY: M.I.A.
ANNOUNCEMENTS: Hog and Coyote.
COT:

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4×4 around the Dragon’s Den

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Get Max Heart Rate

What Is My Maximum Heart Rate?
As you exercise, your heart rate will elevate. Your maximum heart rate is:

220 minus your age

Training with a heart rate above this level can be dangerous. It is advised to work at a level that suits your fitness levels and heart health.

The Norwegian 4×4 workout outlines a target heart rate of 85%-95% of your max heart rate. If you don’t have a fitness tracker that measures heart rate, aim to push yourself to a level of exertion that is 8 or 9 out of 10, where talking feels challenging.

4×4 Workout
To complete the Norwegian 4×4 workout:

Warm-up

Complete a low-intensity warm-up for 10 minutes. This could be a light jog and dynamic stretches.

Intervals

4 minutes each interval of a cardio exercise of choice, at 85-95% of your maximum heart rate. This could be running, swimming, rowing, cycling or high-intensity bodyweight exercises. If you’re running, this could be your 5k or 10k pace.

Active recovery

3 minutes rest of low-intensity activity like brisk walking or jogging, taking your heart rate down to 60-70% of your max heart rate.

Repeat

For a total of 4 high-intensity intervals and rests.

Cool down

Bring down your heart rate slowly, then stretch.

COT:
Family
Mental Health

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Smokin Duo Running Around Massey

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We paired up with a partner to run with depending on your current speed and endurance. We pushed and listened to each other to strengthen our minds and soul with various ranges of miles between 3 to 5 miles depending on the running duo you were part of. Great and safe place to express your burdens.
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Track/speed for old men

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WARMUP: run 1 miles to the track at Forest Creek
THE THANG: 100m x 4 with 100m recovery (5k pace), 200m x 4 with 200m recovery (5k pace), 400 x 3 with 400m recovery. Them jog back to COT for 0.75m. Total miles 4.75m
MARY:
ANNOUNCEMENTS:
COT: praise for patients, pray for mental health, pray for work.

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A Run Down Memory Lane

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WARMUP: Some stretching and excellent mumblechatter in the parking lot.
THE THANG: Back when Seabiscuit first started up, the area was by no means as developed as it is now. I decided to resurrect an old Seabiscuit OG route – head down Whites Rd. Except this time instead of running along the FM Parkway to Whites, we cut through the neighborhood by the middle school, then down Whites to the first roundabout. Back in the day it mostly ended there, out and back. We were able to dip into Waterside to the roundabout on Bryson Gap, then back to COT. Back in the day we saw more deer and heard more coyotes. Now we heard one coyote but saw a ton of cars. The route is still pretty safe, has some good, albeit misleading hills. They’re adding sidewalk all down Whites from the Parkway to Waterside. Once that’s done, this will be an excellent, safer route. Overall abput 4.2 miles round trip.
MARY: None
ANNOUNCEMENTS: FAST FIVE!!
COT: A lot of good P&P lifted up.

Don’t be afraid to share your burdens in COT. Guys tend to hold them in. That can be terrible for your mental and physical health.

Thanks for the opportunity to lead.
SYITG. Blessings
NASA

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