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First Strides® - North Myrtle Beach Workshop

Fall 2024: Thursday, August 29th through Thursday, November 7th Little River, SC 29566 US Directions

Week 4 Email

Dear First Strides NMB,

We had a great night on Thursday!  We gathered in our 6 animal groups, met your fellow Striders and your mentors, and did our workout together as a group!

ANIMAL GROUPS:  The integrity of the groups is an important element to the success of your First Strides NMB experience.  Being in groups of similar ability has many benefits:  groups get less spread out between intervals; opportunity to make new friends and perhaps find training partners; and mentors get to know you better and provide individual support.  It adds a "fun" element to your workouts and commitment to the 12 weeks!  Go Cheetah, Fox, Gazelle, Jaguar, Lynx, and Panther!

Remember - If you are struggling to keep up or finding yourself out in front alone, talk to your mentor and consider moving to a different animal group.  Some feel better at the front of a pack. Others prefer the challenge of being pushed a bit by your peers week to week.  If you have company around you, you are probably well-placed.

CHECK IN PROCEDURE:  From now on, you will be checking in with your animal group mentors when you arrive.  Don’t know where to go? Check in with one of the mentors on the Amphitheater stage...they’ll help you out.


Start with warm up stretching
5 minute warm up
Then 4 repetitions of the EASY/HARD Interval Minutes3 minutes easy, 3 minutes harder
3 minutes easy, 3 minutes harder
3 minutes easy, 3 minutes harder
3 minutes easy, 3 minutes harder
5 minute cool down
End with cool down stretching
     ---  How often?  3 days this week (every-other-day)!  Do NOT do 2 days in a row!  Thursday's workout counts as 1 of the 3.

REGROUP at the end of each hard portion workout.  The lead mentor reverses course and picks up following Striders to turnaround in front of her until the group is all together again.  Then the group reverses direction (again) and you continue at your own pace again.

TOPIC: Safety/self-defense for women – Angela Howell, Safety Manager with Horry County Government.

Angela is a Safety Manager in Human Resources/Risk Management with Horry County Government. Angela is also an instructor for R.A.D self-defense tactics and techniques course available at CCU.

Angela reviewed some safety guidelines such as:
•    Always stay alert and aware of surroundings
•    Don’t wear headsets
•    Alter or vary your walking/running pattern. 
•    Trust your intuition about a person or an area
•    Let friends and/or family know your walking/running routes. A great resource is Life360 location sharing app

Also, you’ll find more information about Safety on our website,, look under Workshop Topics on the website’s sidebar. Lots of great information there!

Mentor Kelly Chandley proposed a challenge to the group in the coming week try anything new: walk/run in a new park or one a new street, notice something new about yourself, make a new friend

And don’t forget to do your homework this week and we’ll see you again next week on Thursday at 5:30 pm.

Your First Strides NMB mentors

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