2 appeared from the gloom, survivors of the big-ish rain and kinda windy hurricane.
IPC week 4 was made for runners and/or cardio. Seemed like a good idea.
Quick WarmUp (wasn't sure how long the IPC would take)
10x SSH
5x tin soldiers
5x windmills
PIC week 3 WORKOUT:
100 Gas Pumpers (Knees to Chest)
50 Jump Rope
1 mile run
25 Hello Dollies
25 Burpees
50 Jump Rope
** 400-meter run
25 Hand Release Merkins
25 V-Ups
50 Jump Rope
** 400-meter run
25 Leg Raises
25 Jungle Boi Squats
50 Jump Rope
** 400-meter run
25×4 Flutter kicks
25×2 Bonnie Blairs
50 Jump Rope
** 400-meter run
100 Big Boy Sit-ups (WWI)
50 Jump Rope
1 mile run
Reflection: Nahum 1: 7
"The Lord is good, a strength and stronghold in times of trouble. He knows and cares for those who take refuge in Him and trust in Him…"
* Started out looking for scripture about 'storms'.
* Loved finding this comforting truth…and challenge to take refuge in Him and trust in Him.
Moleskine:
* Shirley and I came out quick, busting a sub-7 mile. Not sure how smart it was; it kinda hurt.
* Quick transitions were key. The desire to pause for air or water between sets was strong.
* Our mile involved two 25' hills. Our 400m run included a 40' hill. Not quite the flat track that was suggested but you have to work with what you have.
* For me, the 3rd 400m really hurt. Strava showed my 400m paces steadily drifted slower.
* Last mile was rough but eventually fell into groove right at 7 pace.
* T-claps to Shirley for also crushing the last mile, "was it just me or did the 2nd half of the last mile actually get easier", finishing strong at 44:24
* T-claps to all the IPC workout creators, and Much Thanks for the running focused workout! #CrowdPleaser
* Great 2nd F at Cabbellas with the Mustangers.
Always an honor to lead
Cheetah