Date:Â 10/10
Location:Â Â Paddock
Time:Â Â 5:30am – 6:30am
Q:Â Â White Wall
Pax:Â Â White Wall, Lincoln Log and O.G. (***cough no El Chapo cough***)
Warm Up:Â Â Some quick high knees, butt kickers, ham and hip stretches
The Thang:  So today we made an attempt at interval training or at least my attempt at it. Looking to get stronger at the overall running for this AO, I figured we might switch it up a little.
1/2 mile run to the figure 8 driveway to the soccer fields.
From there was intervals of .15 mi sprints…kinda anyway with 30 second bootcamps in between each leg.
To start 30 seconds of air squats to .15 run
30 second plank to .15 run
10 Berkin Deconstructed (10 squats, 10 leg thrusts, 10 merkins, 10 leg thrusts and up) to .15 run
30 second Al Gore to .15 run
30 seconds of Freddie Mercury to .15 run
30 seconds of Lunge (ouch!) to .15 run
10 Hand Release Merkins to .15 run
30 seconds of Daniel Son (best we could thru the laughing) to .15 run
20 or so ft of Duck walk to end then another 1/2 mi run back to the car.
All in all I think it was a successful first attempt at interval running with little cool down time. Next week we will be looking to build on it!! Back at the car we down some H20 and finish in the usual fashion. Good runs boys!
Great BB Whitewall!