GTL gave a great message yesterday with regard to stepping outside of your comfort zone. I’ve Q’d all types of AOs except one. Running has been and always will be my least favorite activity, and therefore I have avoided Q’ing The Rabbit. However, Grunge put out a call to lead and, inspired by GTL’s words, I answered the call.
Warmup:
SSH x20 IC
Willie Mays Hays x10 IC
High Knees 30 meters
Butt Kickers 30 meters
Imperial Walker x10 IC
Various stretches
The Thang:
Fartlek is a Swedish word which means “speed play”. In essence, one mixes up the speeds at which they are running/walking fast vs slow for various distances and/or times. I had two motives in mind: 1) I found a workout online that included walking…how great is that for someone that dislikes running! 2) Fartlek training has long term benefits including increasing VO2 max, running faster, and more.
- Power walking for 1 minute
- Jogging for 1 minute
- Power walking for 1 minute
- Jogging for 1 minute
- Power walking for 1 minute
- Sprint for 1 minute
- Jog for 4 minute
- Power walk for 1 minute
- Sprint for 1 minute
- Jog for 3 minutes
- Power walk for 1 minute
- Sprint for 1 minute
- Jog for 3 minutes
- Power walk for 1 minute
- Sprint for 1 minute
- Jog for 3 minutes
- Power walk for 1 minute
- Sprint for 1 minute
- Jog for 3 minutes
- Jog for 5 minutes
- Hard jog for 5 minutes (about 60-80% VO2 Max)
- Walk for 5 minutes (cool down)
While it would have been great to have more PAX out on this chilly morning, it was great for YHC to spend some QT with Grunge.
BOM:
As this was a last minute Q decision, I did not have much prepared other than “continue to be awesome” as well as reiterating GTL’s message from yesterday.