3rd F: There is planning for a 3rd F convergence on 12/31. A few of the regions around RVA hold small faith-based discussion groups weekly and we are looking to expand upon it a few times a year with a 3rd F convergence. More details to come in the next few weeks.
YHC will be collecting men’s clothes and gently used shoes in the month of December.
2nd F: Black Friday loops… See TYA for details. but it sounds like lots of running while the Ms go shopping.
1st F: The thang… ITs a running AO… so we ran.
We started off with a slow warm up. Knowing Handshake committed to coming out this morning and he was not around at 530, we kept the warm up close by the AO launch point. If there is one thing YHC has learned about Handshake since moving here to Richmond is that he is a man of his word…
Sure enough… 4 mins late… but he jumps out and is ready to go… time to redirect to the main event over at the Godwin track.
A couple of laps around the track for a warm up then we get to work.
5 x 400 meter AYG. recovery of 30 seconds after the 6 finishes
4 x 200 meter AYG. recovery jog 200 meter.
4 x 100 meter sprint the straight, 100 meter walk the turn, 100 meter straight, 100 meter turn.
a little over 3 miles of track work and a 1 mile warm up.
Track work is not fun but it’s essential to help develop your top end race speeds. Not much mumblechatter today since we were all focused on breathing after the sprints and the recovers were just long enough to allow max effort on next interval. I appreciate my brothers in the gloom meeting me out there this morning.
NMS: Some talk this morning about taking WhaThoHuk off the national map.. (turn it into an off the book tweet and meet.) low attendance now that the crew that started it up has moved to central Richmond and SOJ. As well as some of the former regulars cant make it to this Wednesday AO any longer. Speak up if you want to take lead of this AO before we pull the plug.
Thank you for allowing me to lead this morning
v/r
John (Gypsy) Boles
Told to Follow…. Freed to lead.
SYITG!!!
A man of his word
0
Share.
