09/29/2020 - The Outpost - Intervals Bring All the Boys to the Yard
AO: The Outpost
When: 09/29/2020
PAX:
Number of Pax: 25
Pax Names: @@, Abu, Baby Hands, Bartles & Jaymes, BatGirl, Blow Dry, Blues Clues, Captain Underpants, Cataracts, Dr. Quinn, Elway, Harbaugh, Muggsy, Parks and Rec, Party Boy, Small Cakes, Subway, The Mullet, The Wedding Planner, Trailer Park, Wide Right, Wilson,
DR Names:
Number of FNGS: 0
FNG Names: 0
QIC: Uncle Rico
Introduction
Ahead of 5K week here in F3 Naperville, it was damn time we worked on our Interval Training. It was legit chilly. Temps were in the mid-40’s? Brrrrr. It’s comin!!! The Gloom is getting Gloomier one chilly morning at a time.
Warm-O-Rama
Capri Lap x 2 with High Knees and Butt Kicks
Goofballs IC x 15
Yoga and Lunge type movements for 2 minutes
The Thang
Fartleks! Interval Training!
1/3 mile run trail stretch at a “normal” run pace. Faster than a mosey but not AYG. Turn right. 200-ish yard recovery mosey (anything faster than a walk). Turn Right. ALLLLLLLLLYOUUUUUUUUUGOOOOOOOTTTT for about a 1/3 mile trail stretch. Turn right. Recovery mosey (anything faster than a walk).
Rinse/Repeat until 0555.
Mary:
Heel Touches IC x 20 + Vertical Toe Taps IC x 20 + Heel Touches IC x 15 + Vertical Toe Taps IC x 15 + Heel Touches IC x 10 + Vertical Toe Taps IC x 2
Recover Recover
Circle of Trust
For the love of God, Be kind to one another! That is all. Have a wonderful day!
Naked Man Moleskin
Muggsy took off on that first AYG and no one saw him until Mary. He logged 5+ miles. YHC wonders if that’s the first 5 mile Run Club here in F3 Naperville? That included a legit WoR because it was chilly and some decent Mary time. Whoa!
Wilson took off the Call of Duty headphones and joined us ITG!!