We got to the AO on a cold Monday morning ready to become better.  I loved the mumble chatter from those that showed up that were new to this site.  As I explaining the route, squatter decided to show up a little late :), and because it was a “core” run…burpees fit right in, five of them to be exact.

We took off after we completed the burpees for a 10 minute warm up run.  I asked the pax to follow me and we strolled at about a 60% pace for a out and back route.  We came back to the jetport/airport road circle and this is where our workout began.

The Thang:

1st round we were to run at our 10K pace (75% push) for two laps around the loop.  This consisted of a little over a mile in distance.

We then planked for 1 minute as a group. I may have forgotten to start my timer and made the Pax do a little longer than 1 minute.  Don’t worry, everyone noticed it.

2nd round we were to run at our 5K pace (85% push) for 1 lap around the loop.  Some said they already gave 100% to the first run ;).

we then planked for 2 minutes as a group. I actually used my watch correctly this time.

3rd round we were to run at our best pace (100%) for about 400 meters.  Lt. Dan showed that he was sandbagging just for this part of the workout and took off in the led out of the gate.  However, sprint showed his expertise and easily finished first.

Cool down run: from where we ended our 400 meter dash, we turned around and jogged back to the flag.

COT: prayers were had for Sissy Bar’s wife, Landlord’s family, Bob Dawson, and unspoken prayers.  We announced that Truth Hurts was Qing is first bootcamp Tuesday.  Then took a pic by the flag.