A warm 71 degrees for this morning’s “gloom”. Coming off the Meet the Mountains festival, there was an excitement around F3 that brough 13 PAX to the flag. No FNGs today, but there was a certain energy level and mumblechatter…that is until we exercised it away.
DISCLAIMER
COP
- Imperial walkers IC x10
- Hillbilly walkers IC x10
- Through the tunnel IC x10
- LBAC IC x10 fwd/rev
- Seal claps IC x10
- Slaughtivator from 6 (it was at that point the mumblechatter subsided)
- 10 count rest
THE THANG
YHC talked about Eliud Kipchoge, the GOAT of marathon running. The only human to run 26.2 miles in under 2 hours (albeit with custom shoes and a team of runners to block the wind). In marathons, elite runners run at a cadence of 180 steps per minute, landing on the front half of their foot and transferring that energy to the next step. Us common folk tend to land on the back half of the foot and lose energy in the transfer. Let’s see what its like to run like the elite.
Four cones were set up in the parking lot. 1st cone was next to the monkey bars. The 4th cone was next to the swing sets. Cones 2 and 3 were about 1 light pole apart – and that’s the zone.
- 11s, Merkins and Underdogs.
Every time Pax ran through the zone, they had to run at 180 cadence. There was music set at 180bpm to guide them. This meant shorter strides to get the timing.
After those 11s were complete, YHC mentioned that Eliud Kipchoge is 5’6″ 115lbs…and we’re not. So:
- 11s, Pullups and Baryshnikov squats.
Music for this zone was set at 135bpm. Some Pax actually found it harder to slow down to that pace. Others were just gassed out at that point.
MARY
No time
CIRCLE OF TRUST
PRAYER
MOLESKIN
ANNOUNCEMENTS
Spam is starting to get us hyped for October. Don’t forget 2nd F lunch (2nd Friday of the month) at a Johnson City dining establishment. Rumors that Greeneville has a group of guys that exercise together – may be an expansion opportunity.
Leave a Reply
You must be logged in to post a comment.