PAX: Sawed-Off, Swanson, McFlurry, Peaches, Cable Guy (Respect), Motorboat, Cockaboose (QIC)
Conditions: COLD, Dry, 35 degrees
Disclaimer: Work Hard, Support the man beside you, Don’t hurt yourself, Don’t be annoying
The Warm Up:
- SSH x 25, IC
- TTT x 12 IC
- High Knee Launch (Frolic???), 5 ea leg (OYO)
- Pigeon Stretch, ea leg
The Thang: Track Ladder (ea lap is approx 0.1 mile or 175 m)
- RUNG 1: Find a buddy and run 5 easy pace laps, Finish with Colt 45
- RUNG 2: Lap Strides (start with easy pace, work up to hard pace around halfway, gradual slowdown back to easy pace), 5 laps with 10 Merkins between each
- RUNG 3: Hard Pace, 5 laps with 20 Bobby Hurley’s between each (#dukesucks)
- RUNG 4: Sprints (half lap / 80-90 m), SSH x 10 between each, led by various PAX
- RUNG 5: Hard pace, 2 continuous laps, followed by Al Gore for 6
- RUNG 6: Strides, 2 continuous laps, followed by 10 BBSU
- Indian Run / Mosey to Flag
- Freddie Mercury x 20, IC
DONE!
COR/NOR
Announcements/Prayers:
- Continued prayers for Ukraine
- Boose family dog & next steps
Moleskin:
- Just finished a (fictional) book about a young man who finds his gifting in running. Had some difficult situations, but the real friends, support, & purpose came through running. Feels a little close to home…
- Most of the running in the book was on a track, so felt like an opportunity to do some track work with the P200 at hand
- I’m continuously impressed by Cable Guy. He has to know what’s coming during P200 training, but shows up, puts in the work, and never once complains or skips. #HIM
- The cold can hurt, but I know I’m going to miss it very soon
- You guys choose to follow, which always blows my mind, because we’re all grown ass men – and we don’t have to
Always a pleasure to Lead!
Boose out.
Lowcountry 