Attia Intervals

AO: Boneyard

When: 2024-11-18

QIC: FannyPack

PAX (10): Busboy, FannyPack, Half-Dozen, Manscape, Mater, Mounty, Pigtails, Shrimp, Speedo, Stifler (Boneyard Site Q)

Preamble:

I read Outlive at some point in the past year, and have skimmed it a few times since.  He recommends VO2 max training as a key way to stay younger than your age.  Intervals are on the menu today & the format is kinda different, but you've got to try new things from time to time.

Warm-O-Rama:

Mosey out to the LAX field, run a little, then circle up for standard round of SSH, weedpickers, windmills, arm circles & covid's, and the world's greatest stretch.

The Thang:

YHC set the Tabata timer for 4 minutes of exercise followed by 4 minutes of 'rest', x5.  The goal today is to push to 85-90% of your limit for 4 minutes, followed by a cool down of basic warm up exercises for 4 minutes.  We did 5 rounds total:   Rounds 1 & 2: Run loop at the end of the field, marked by tea lights Rounds 3 & 4: Burpees Round 5: Back to running.   After each round, circle up together around the speaker with the motivational soundtrack for 4 minutes of warmup exercises.  

COT:

Reminders about Santa Ruck, Feather's holiday party, Thanksgiving 5k.

Naked-Man Moleskin:

It's great to be getting back to full mobility with my back and arm.  I credit a foam roller and setting a tabata timer at work to remind me to stretch and move every 10 minutes throughout the day.  Thanks for trying something new this morning, always a pleasure to lead.

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