Flamingo Story!

As you know, we often reference the flamingo pose at the end of our workouts. This started a few years ago when some of our girls decided to add pizzaz to our group pics. Kudos to Sarah Sharp.

Often the girls would participate and often the boys would not.

We love the flamingo pose and when new people show up to class, they often are confused at first by everyone jumping into a flamingo.

The flamingo is one of the ways our community uses to represent our friendships and bonds. It also represents that everything will be alright.

Congratulations to Brittany and Tristan Rowe!

Brittany and Tristan have been a big part of our community and we want to congratulate them on there pending news they are going to be a Mommy and Daddy! Congrats!

Upcoming Events for our Running Community!

Please take a look at OMRR for a list of upcoming events in the summer and fall. This is a big season and we can help you train for these events.

OZARK MOUNTAIN RIDGE RUNNERS (OMRR):

https://www.ozarkmountainridgerunners.org/events.html

This is the time of the year to start the training regimen for the Bass Pro series events to include Dogwood Canyon.

If your needing a goal, pick a race, come train with us and we can get you ready.

Workouts for the Week of 7.18.21

Monday 7.19.21 @5:30 pm

equalizer 

400 meter run; 100 jog

300 meter run; 100 jog

200 meter run; 100 jog

100 meter run; 100 jog

THEN

100 meter run; 100 jog

200 meter run; 100 jog

300 meter run; 100 jog

400 meter run; 100 jog.

DONE!

If there is time remaining,

ABS of STEEL

Perform planks in this sequence.

Rest :30 seconds after each sequence.

:30 second plank, rest.

:45 second plank, rest.

:60 second plank, rest.

:45 second plank, rest.

:30 second plank. rest.

Perform plank for as long as you can maintain for time.

Workout Detail:

This workout is designed for limited rest but maintain a quick pace and recovery with a short jog.  The first part will create early fatigue and challenge your recovery rates even though your intervals are getting shorter.  You will do a quick turnaround and then rise back through the intervals.  Focus on your recovery jogs and look to achieve as much rest as possible to hit your paces.

Aerobic Capacity:

Speed Endurance

Workout Hints and Pitfalls:

Just ensure to get enough recovery on your jogs. Stay steady and get on the jogs quickly after your runs. This will be a pretty fast workout.

Your Score:

The wod will be for total time. I will also put a score for the longest plank in your ab work.

Thursday 7.22.21 @5:30 pm

what a time to be alive

4×300 meters/100 meter recovery walk between each interval;

2×800 meters/400 meter recovery jog after each interval;

3×400 meters/2 minute recovery between each interval;

5×100 meter shuttle sprints.

DONE!

Workout Detail:

The focus is maintaining a moderate pace through the early part of the workout.  As the WOD progresses look to increase your pace and hit a pace in between your moderate and MILE PR pace. The 100 meter shuttle sprints will be designed to test your capacity at the end to maintain that moderate to fast pace.

Aerobic Capacity:

Aerobic and Lactate Threshold

Workout Hints/Pitfalls:

The 300 meter intervals will be at a moderate pace. Look to go :06 to :09 seconds slower than your MILE PR pace. Good goal is :90 seconds or below.

The 800 meter interval will be at a moderate pace to fast pace. Look to fall in between your MILE PR pace to :24 over your MILE PR pace. Good Goal is between 3:30 to 5:00 dependent on your current Mile Time.

The 400 meter intervals will be at a moderate pace to fast pace.  Look to fall between  your MILE PR to :12 seconds over your MILE PR pace. Good goal is between 1:45 to 3:00 dependent on your current Mile Time.

The 100 meter shuttle sprint will be at whatever pace you can maintain for five individual sprints. Look to hit your MILE PR pace to :03 seconds over your MILE PR pace.

Your Score:

The wod will be for total time.