Back to Massey

Nice cool breezy morning for a stroll through Massey. Great to be on the eastside as the expansion rolls on.

Time Machine got the watch alert for NO SCHOOL TODAY. Enjoy that!

Prayers for @clickbait and all who have been up there from the Pax and those who are going.

Prayers for the Florida area this week.

Prayers for a Pax wife who has a job interview this morning while also just having discovered that dreaded “lump” that we are hoping is nothing!

:pray:

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Why Break Tradition?

WARMUP: None needed

THE THANG: Why break tradition. I’ve visited this AO a handful of times and on all but 1 occasion we ran Holbrook. Well, guess what we did this morning, run Holbrook. I would like to say thanks to my SL for all of the running we’ve done lately preparing for a 1/2 marathon. This was the first time I finished the route in under 45 minutes. Got to hang with Time Machine as he was my pacer. Thanks for the push brother!

MARY: None needed

ANNOUNCEMENTS: Read your newsletter

COT: STK

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Running the Walmart loop

WARMUP: None
THE THANG: Run to Walmart and return 4.5MIles
MARY: –
ANNOUNCEMENTS: Lots
COT:

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Reverse Amabala

WARMUP: None
THE THANG: Bank > RT160 > Skipper St > RT on Still Ave > LT on Old Nation Rd > RT on RT160 > back to Bank (COT)
MARY:
ANNOUNCEMENTS: Sundae Ruck this Saturday , Leader of the Links is looking for sponsors.
COT: Closed in prayer

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Seabiscuit – Fairway Route

WARMUP: Needs Improvement or None
THE THANG: Fairway Route – Left at Public Storage on to Holbrook, Cross Ft Mill Pkwy and continue straight on N Dobys Bridge, left on Fairway Dr, run to “T” indirection at Banks Rd. Out and back. Total 4.5 miles.
MARY: None
ANNOUNCEMENTS: Bethel Men’s Shelter and Newsletter
COT: Yes

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Run to the end

WARMUP: No
THE THANG: Ran down Holbrook to the very end 2.3 each way for a total of 4.6
MARY: no
ANNOUNCEMENTS: Tortoise and the Hare & more.
COT: Be careful and practice a kind response or no response to a wife. Each had a prayer or praise.

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Band Practice at The Ring of Fire

Warm-up:
SSH x30

Merkin x10

Windmills x10

Run to the pull-up bars – 10 strict pullups with no step and not kipping. When you get to failure your partner can grab your feet and help you

Grab a coupon and head to the band practice field
From the goal line:
Curls and Tricep Extensions
Run with your coupon to the 10 yard line and complete 10 of each exercise

Leave the block and run back the goal line

Run back to the 10 yard line, grab your coupon and run to the 20 yard line and complete 10 of each exercise

Leave the block and run back to the goal line

Run back to the 20, grab your coupon and run to the 30, complete 10 of each exercise.

Continue this series until you reach the other goal line.

Run it back in the same manner with different exercises:
Bent over rows

OH Press

Partner up:
Catch me if you can the long way around the school back to the pull-up bars to return the blocks. One partner runs with both blocks, the other partner does 2 burpees and runs then down.

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Getting our Noah Lyles on

WARMUP: N/A
THE THANG: Fartleks at the Dobys Bridge Elementary loop

First loop 30second on and 30 seconds off x2

Second loop, 5k speed

Third loop, easy pace

4th – 5k speed

5th- easy

6th half easy, half 5k pace.

Rinse and repeat 3x
MARY: nah
ANNOUNCEMENTS: T&H, etc
COT: yep!

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