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Date/Time
Date(s) - 09/15/2020
5:30 am - 6:30 am
Site Q - Coconut
Location
Commodore Building
Categories
Trying out a new location for our Tuesday runs right in the heart of Perrysburg at the Commodore Building. This will open up many new routes for all runners to “enjoy” with our run leader Coconut
QIC – Stark
PAX – Woodstock, Coconut, Jennay, Peach, Hacksaw, Spaulding, Isosceles, Mile high, Dutch, Lego, Landslide, Fossil, Stalker
Double Thang –
Set up two simultaneous Workouts so the Iron Pax competitors could give week 3 a go and so the non Iron Paxers could have an interval run around the track.
Iron Pax Week 3
400m Run, 100 Merkins
400m run, 90 Squats
400m Run, 80 Merkins
400m run, 70 Squats
400m Run, 60 Merkins
400m run, 50 Squats
400m Run, 40 Merkins
400m run, 30 Squats
400m Run, 20 Merkins
400m run, 10 Squats
800m Run
Interval Run,
4 Laps warm-up
4 Laps, sprint the straights and jog recovery the curves
4 laps, High knee the first cone section, sprint to second cone, recover on the straights
4 laps, High Skip the first cone section, sprint to second cone, recover on the straights
4 Laps recovery cool down
COR NOR and Coconut was the 6. Gave strong words on the bonding and coming together of our core group with the Iron Pax. Prayers for Raven and the loss of his father unexpectedly yesterday.
Always An Honor
Always my Pleasure
~Stark