Hal’s marathon training plan was no match for the wrath of Tropical Storm Elsa. Two marathoners and one Marathon Support Staff fully extended the middle finger to the 90% chance of rain forecast the night prior and were rewarded with only a light mist.

WARM UP

10 slow high knees / 10 fast high knees IC

10 slow butt kickers / 10 fast butt kickers IC

10 Imperial Walkers

WORK

Mosey to bottom of Fury and across the street to Misdemeanor Mile (parallel to the much more nefarious Murderer’s Row). Super Mario Hop (I dunno…launching off of one foot with the other knee extended…what is that called?) to first light pole, 50% mosey to next, 65-75% run to next, 85% run to next, drop back down to Super Mario Hop, rinse and repeat until the end is reached.

Mosey to entrance of Rock Creek.

30 count sprint progression intervals. 30 count 9 min/mile mosey, 30 count 8 min/mile mosey, 7 min/mile, 6 min/mile sprint, walk for 30 count.

Rinse and repeat, dropping to 20 counts, then to 10 counts.

Turn around at big hill leading to Forest Lake subdivision.

Start with AYG sprint for 20 count, then drop to 7 min/mile 20 count, 8 min, etc. Repeat until parking lot of Express Care.

50 American hammers (hard way), 50 flutter kicks (hard way), 50 LBCs (the only way)

Repeat first intervals on Murderer’s Row.

Bottom of Fury – Backpedal Suicides. Back pedal to first drive, mosey back, back pedal to second drive, mosey back, back pedal to farthest drive (concrete island) and stay for 50 big bois.

Mosey to end of Laurel – 25 leg raises, 25 flutter kicks, 25 crunches.

Mosey back to flag, recover.

Announcements– APFT Monday at 0500 at the YMCA, Fury this Saturday with a BIG Flossy-like announcement

Prayer Requests – Southern Belle’s mother in law just had surgery, Soap on a Rope’s M’s screening tests, Uncle Jessie’s chest x-ray, Brut’s father passed away early this morning, Encionman’s M took a spill and broke her ankle

NMM

No rain but we all ended up soaking wet. Hal – 1, Elsa – 0.

Don’t tell Hal we sprinted on an easy day.

Respectfully yours,

Inspector

#stillnotontwitter