Normally I would not consider Q’ing a running specific work out. I do not consider my self a “runner” But I do try to because I want to get better at it.

So when CK emails me to ask if I would mind taking a Q at Hi-Fidelity the only acceptable response is “Yes.”

The Warm Up:

  • SSH x 20 IC
  • IW x 10 IC
  • GM x 10 IC
  • WM x 10 IC
  • King David Kicks x 10 IC
  • Warm up jog up Horton Rd. to Ridge Rd.

The Thang:

The plan for this work out was a group effort going well into the wee hours of 8pm last night for YHC and the site Q’s. Thanks go out to Mr. Hand for checking on the track condition and letting us know that there was ice and would be out of the question. We brainstormed and kicked a few ideas around till we settled on…

Speed Ladder via Ridge Rd.

Mr. Hand set up cones at 0m, 200m, 400m, 600m & 800m. <—More Thanks #Accountability

Bottom of the Ladder

  • At the starting line we run at 5k/race pace to the first cone and then recovery pace back to the start. Next round we run to the 400m cone, etc. Once we’ve recovered from the 800m we go at race pace back to 800m and continue that pace back to the start.

Top of the Ladder

  • Now that we are back at the start we recovery pace back to 800m then race pace back to the start. recovery pace to 600m and then race back to the start, etc.

Back to the bottom of the Ladder.

  • All Pax made it back to the bottom with time to spare and the faster PAX got some EC running back with YHC as he finished the ladder.

Mosey back down Horton Rd.

YHC was able to get 6.09 miles in.

Mary:

  • None

Announcements:

  • The KKC
  • The Mule
  • The Bull

Prayer Concerns:

  • Mr. Hands spouse
  • Mr. Bigglesworth with job related stress

BOM: 

  • Fazio lead us with a strong prayer.

NMS:

So again thanks to CK for reaching out to me and allowing me an opportunity to get outside of my “comfort zone” and Q a workout that I probably would not have done had he not just simply asked. It makes YHC beg to question what other opportunities are being missed due to staying in the “comfort zone” or waiting to be “asked”. It seems that this may be a late new years resolution to add to the list of changes for the better in 2016. An honor to lead. See you in the gloom.

 

 

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