400 Meter Sprint

Event Date

Sep 09, 2019


Warm-Up:

20 SSH IC

Right over left, left over right stretch

15 Cotton Pickers IC

10 Sprinklers IC

The Thang:

Mosey to the track and do a warm-up lap

10 Squats IC

Mosey another warm-up lap

Get in groups of 2 or 3 

1st group sprints a lap and 2nd group planks. Then swap it up

Mosey a cool down lap

10 Glute bridge walk outs IC

Mosey a warm up lap

1st group sprints a lap and 2nd group does wall sits, Then swap it up

Mosey back to the parking lot hill for some hills and Elevens with 11 10 Merkins up top and 1 at the bottom and so on until it is 1 Merkin at the top and 10 at the bottom. 

Mosey back to the launch pad. 

Mary:

10 Pretzel Crunch each side IC

10 Rosalita Whips IC 

15 Flutter Kicks IC 

20 LBC IC

Reflection:

Proverbs 27:17

Iron sharpens iron, so a friend sharpens a friend. NLT

This proves true every day with a F3 brother. Saturday Kaczynski pushed me to complete the Iron Pax Challenge that at the beginning I thought there is know way. Today I believe it was Clark or Hefty to bring up the idea test us on our speed on the 400 meter run. Can we do it in 60 seconds?  Then the conversations I have with others PAX at breakfast, at bible studies, at coffee, or after a workout keep me going daily.

Thank you guys.

M/C

Spork pulls of a 68 second 400 meter lap. 

YHC stuggles counting on the elevens every time. It may be the lack of oxygen or intelligence. 

Clark and Abrams would have been a little fresher this morning if they didn't just run the BRR. Great job on both. 

May want to ask Abrams what the name of the BRR team is now. Shows you what a lack of sleep will get you. 

Abrams was giving the Q a hard time, but YHC wasn't awake enough to realize it. 

 

Thank you guys for letting me lead and making me better. 

 

Mater