WARMUP
20 IC Side Straddle Hops
10 IC Windmills
Kneeling Stretch L-and-R (#QFail)
10 IC Mountain Climbers
10 IC Imperial Storm Troopers
THE THANG
Interval Runs
30 seconds sprint/30 seconds recover mosey/walk
1 minute run/1 minute recover mosey/walk
2 minutes run/2 minutes recover mosey/walk
3 minutes run/3 minutes recover mosey/walk
2 minutes run/2 minutes recover mosey/walk
1 minute run/1 minute recover mosey/walk
30 seconds sprint/30 seconds recover mosey/walk
COOLDOWN
Finish with a 10-minute cooldown. Slow mosey pace.
6 MOM
10 IC Low Flutters
10 IC Dr W
10 IC Mason Twist
1 Corinthians 9
24 Do you not know that in a race all the runners run, but only one receives the prize? So run that you may obtain it.
25 Every athlete exercises self-control in all things. They do it to receive a perishable wreath, but we an imperishable.
26 So I do not run aimlessly; I do not box as one beating the air.
27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified.
MOLESKIN
- Today was all about the ups and downs…of your heart rate. Interval training has been shown to provide outstanding benefits when it comes to calorie burn, metabolism and building endurance. What feels like a fairly easy workout is reported to be more beneficial than would be achieved by running at a medium pace for 5 times the amount of time of interval training.
- It was also designed for more scalability. If you didn’t get your work in – you weren't trying hard enough. #YouAgainstYou
- Total for the Thang was 10 minutes of hard running, 10 minutes of recovery mosey/walk and 10 minutes of cool-down mosey.
- Q tried working a kneeling stretch in during the warmup. Must not have been doing it right because nothing felt stretched.
- Nice efforts by all. Some got well over 3 miles in. Q’s left leg decide not to play any more sometime during the 2nd 2-minute run.
- As always, it is an honor to be allowed to lead and a privilege just to be a part of this thing we call F3.