6 posted for 7 intervals.
We started with a warmup of Windmills, CPs and Toy soldiers keeping it light. Then moseyed about for about 0.6 miles to fill up about 10 minutes.
Starting from one end of the parkinglot the Q instructs that we will run out a hard 30 seconds, run back hard for 30 seconds. Remember where your turn around point is because we will use it a few times. Why this way? Because it’s a you vs you race. We all start and stop in about the same place at the same time. Concept is simple. Run 60 seconds. Then recover for about 3 minutes. Recovery time is spent doing various moves like LBCs (of which we did 25 IC each round), Squats, Merkins of various types, etc. We repeated this for 7 total hard runs that are slightly faster than your PR mile pace. So that was about 300 total LBCs to help with the monthly LBC challenge.
Then we cool down for a few minutes with a mosey and take it to 6MOM for various moves. Bertha asked why we call one move Homer to Marge to Mr. Burns.
Reflection comes from 1 Chronicles 29:11
Yours, O Lord, is the greatness and the power and the glory and the victory and the majesty (without oxford commas), for all that is in the heavens and in the earth is yours. Yours is the kingdom, O Lord, and you are exalted as head above all