WARMUP:
THE THANG: ran to the forest for a hilly loop. Some did 2 loops some did 1 loop for 3-4.5miles
MARY:
ANNOUNCEMENTS:
COT:
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
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
Head to FCMS and loop the car rider line, cross to the CRHS, loop their lot, unwind the FCMS lot then head back to COT
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.
Callahan Route
COT: Fatherhood and all the struggles that go with that.
WARMUP: Ran
THE THANG: Ran further
MARY: Ran a little more until 6
ANNOUNCEMENTS: AMRAP for Autism. pizza, Bethel and Cannoli run
COT: Marriage and families
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
WARMUP:
THE THANG:
2xRuckers
4xRunners
Great weather for a 4+ mile run through Massey. Good conversations helps the miles slip by.
MARY:
ANNOUNCEMENTS:
Luca fast 5k
Cannoli Run
Bethel Men’s Shelter
COT:
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.