June 8th, 2017 By cardiac

Hello Pax,

It’s been 3 months since my last post… So goes the confession.

It was an absolutely gorgeous gloom with blue sky, white clouds, cool breezes, birds chirping that greeted the men of Tradition AO today. Royal, no humidity today!! After some quick dapping and a disclaimer, we moseyed around the church to begin our morning.

WARMORAMA: SSH IC X 20; ISS IC X 15; Windmill IC X 15; Cotton Picker IC X 15

THE PROGRAM: YHC was truly pleased to see Maximus this gloom. Ever since Maximus’ article on interval training was sent out to the Pax, YHC has been thinking of ways to integrate this into our program. The morning went thusly.

Everyone lined up on a START line – we sprint/run hard around the last island and back to the FINISH line. Roughly 300 meters.

In between each run round, all Pax then carried out Sit Ups for round 1; Mericans for round 2; Plank for round 3; Burpees for round 4. All Pax carry out the program for as many as they could muster until the last Pax comes in. Then all Pax continues same program for an extra 30 seconds to allow the last Pax the chance to do the program as well. Then everyone recover for 30 seconds. Back on the line for next round.

The goal was to push heart rate up to 85% of max during the run and maintain a mildly elevated heart rate of about 50-65% of max during the activities so that the heart rate stayed elevated throughout the entire morning.

MARY: SBC IC X 20; Pretzel Twist IC X 15, flap jack; Cobra stretch X 30 sec; Hamstring stretch X 30 sec, flap jack; Glutes stretch X 30 sec, flap jack.

MOLESKIN: All Pax completed 9 rounds, which was amazing!! According to several Pax’s activity trackers, the Pax ran a total of 1.5 to 1.9 miles this gloom. Kudos to all.

Circle up and announcements.

sound off below…

Comanche, Davis Lake, The Precinct, Tradition

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