Date: Friday March 06, 2020
Time: 05:30
Location: Wreck Center – Oak Park
QIC: hackysack
Pax:
Cutter
Kodak
Puck
Monsanto
Bronco
Bouche
Preblast:
1
BackBlast:
Backblast for 3/6 Run Club
Conditions: 30 degrees with 30 mph gusts… so windy
QIC: Hackysack
PAX: Cutter, Kodak, Puck, Bronco, Bouche, Monsanto
Warm-up: Stretch on your own while QIC explains the run course and goal of pushing VO2 max
Workout:
1 mile run at 5k pace
3 sets of stairs (6-stories)
1 mile run at 5k pace
50m sprint out and back; 100m sprint out; 10 burpees, 20 mountain climbers and 100 m sprint back
Rinse and repeat
Countorama
Nameorama
COT
Naked moleskin: we inspire each other to get up, get out in the cold and the wind, and give it our all, so we should take that forward and work to inspire others in other aspects of our day