Now that we switched to every other week for the “Danger Zone” Monday Speed work out, even more of a reason to make each beatdown count.
My first Q for Danger Zone, but not a stranger to speed workouts. Overall good showing for a Monday after a holiday break, the heat and humidity just continue to get worst everyday….
Started off with some overall dynamic stretches for 100 m and then
IW X 15
Grass Grabbers X 15
PP X 15
I have put off the work out for long enough….
Very simple workout this morning, (3) repeat miles, run them as you would a standalone mile and give it your best, track time for each and try to top the last mile.
After the second mile, the heat got to some and shirts were getting pulled off, then the references to the work out title, Volley ball game in jeans, aviator glasses, bomber jackets. If you are going to add all that in a future work out, next in line is to bring a couple lights weight towels for “towel snapping”, this has gone too far….
2nd and 3rd miles went well, everyone gave their best.
Finally some stretching as we waited for final pax to come in.
Final count off, name-a rama, announcements, intentions and COT. In the intentions, we had requests for Cancer scans and my wife was getting her wisdom teeth out at age 43. Well as an update, all went went well with the removals. However, as a surprise, turns out the surgeon on the procedure is F3’s “Dirty Dell”. Many thanks as she was in good hands.
See you on the radio and in the gloom.
Bongo
