14 pax gathered at Hanes Park this morning to watch YHC and Walter White blow. I don\u2019t think they were disappointed. It went something like this:<\/p>\n
One lap warmup<\/p>\n
High knees x 50 meters<\/p>\n
Butt kickers x 50 meters<\/p>\n
Toy soldier x 50 meters (actually we Omaha\u2019d because 50 meters is a long way to toy soldier)<\/p>\n
Zuckerberg\/power skip back <\/p>\n
Run 8 minutes<\/p>\n
1 minute recovery<\/p>\n
Run 7 minutes<\/p>\n
1 minute recovery<\/p>\n
Run 6 minutes<\/p>\n
1 minute recovery<\/p>\n
Run 5 minutes<\/p>\n
1 minute recovery<\/p>\n
Run 4 minutes<\/p>\n
1 minute recovery<\/p>\n
TIME!<\/p>\n
NMM
\nYHC kept the time and blew a whistle when the interval and rest times were up, so all the pax had to do was run, rest and listen for the whistle.<\/p>\n
YHC\u2019s plan was to start out with eight minutes running, one minute rest, and working down to one. We didn\u2019t get to the 3 minute, 2 minute and 1 minute intervals. The math works out on paper, but like all of YHC\u2019s workouts, it was better on paper than practice. #qfail Upon further review, this morning\u2019s workout would have been much more Redlinish if we had started at the 4 minute interval, worked down and then back up. #nexttime<\/p>\n
It was great to have 7 layer out this morning; it was his second workout (TRQ was the first) and first running workout. [Gratuitous brag about my friend: he was an outside linebacker\/defensive end for Wake Forest, and is a great lawyer. He recently referred a civil case to me, then settled it for me- I need more friends like that.]<\/p>\n
Likewise, it was great to have 3 WeFoCo MoFos out there this morning- Harden, DQ, 60 minutes. I don\u2019t think any of them played football at Wake Forest, and none of them have referred cases to me and then settled them for me. Their inadequacies notwithstanding, it was good to have them out.<\/p>\n
Van Pelt makes some damn good barbecue. It\u2019s not really related to this morning\u2019s workout, but still very important.<\/p>\n
Van Pelt\u2019s weather forecasts aren\u2019t anywhere near as good as his barbecue, but he puts in an admirable effort at that, too. DQ and I both admitted that we were both impressed by VP\u2019s recent modest display of his six pack (he had his shirt pulled up just enough to see, but you couldn\u2019t miss it). DQ even threw out \u201cBritney Spears.\u201d So, at some point we might need to vote on a name change for VP: Cantore or Britney Spears. #heaskedforit Again, this wasn\u2019t really related to the workout, but also very important.<\/p>\n
ANNOUNCEMENTS
\nSHMEDFEST is August 24th at the Winston Salem fairgrounds. For those who don\u2019t know, Plunger and his wife have a big party every year to raise money for Crisis Control Ministry. It\u2019s a great ministry and a good time- food, music, etc.<\/p>\n
Burlap has requested that all pax read his backblast from Run \u2018N Gun yesterday, in which he shares a part of his family\u2019s story concerning his daughter Elizabeth, who was born with Down Syndrome. Here\u2019s the link:<\/p>\n
Weatherman, SVP, Was Right — It is HOT<\/a><\/p><\/blockquote>\n