Weekend Experience

The Track Escape

EXPERIENCE NOTE: This experience should take place at a high school track. You will need a stop watch or a timer of some sort – phone. Do it around 7:30 PM on Saturday night if you can. 

A. Run 2 laps at a Z1 pace. Say a prayer as you jog. Start the prayer out by stating what you are thankful for, and then ask for help in being a more thankful person. Ask for help to be able to live in the moment more often, and to have the ability to enjoy all moments while clear. Really look to meditate and self introspect during these first two warm-up laps.


B. Tabata Push Ups – 4 Minutes

NOTE: Tabata means 20 seconds on, 10 seconds off – for 4 total minutes. So you do push ups for 20 seconds, rest for 10 seconds, pushups for 20 seconds, rest for 10 seconds, and so on and so forth. Go hard and your score is your lowest round… 


C. On the football field, from one end-zone to the other perform:

5 Xplosive Burpee broad jumps + Sprint to the opposite end-zone and then walk back X 5.

NOTE: While walking back, during the rest- work on deep breathing techniques (in through the nose, out through the mouth), while at the same time getting lost in meditative thinking. If you don’t know what a burpee broad jump is then youtube it. It’s basically doing a burpee and then broad jumping as far as you can.  


D. Run 2 cool down laps @ Z1 pace. Say another prayer, almost an extension of your warm up prayer. Turn your thoughts and conversation towards being thankful.


E.  Read 20 minutes X 4-6 over the weekend. This should be a casually read, however, try to read something real, like a biography or a memoir. Be creative where you read and take a picture of a spot that you read in and then email it to me. [email protected]