AO: ao-hermods-hideaway
Q: Carolina Lean
PAX: Carolina Lean, Downy, FreeBird, Ratatouille, Zelda, Fancy, Top Knot, Pickling
FNGs: 1 Pickling
COUNT: 8
INTRODUCTION:
Welcome, Disco, 5CP, MS, Credo
Q: Carolina Lean
PAX: Carolina Lean, Downy, FreeBird, Ratatouille, Zelda, Fancy, Top Knot, Pickling
FNGs: 1 Pickling
COUNT: 8
INTRODUCTION:
Welcome, Disco, 5CP, MS, Credo
WARMUP:
Daisy pickers
Imperial walkers
Ham stretch
Quad stretch
THE THANG:
Mosey to the track for WU800
Let’s change it up, follow me to the bottom of the Calvin Dr hill
Hill repeats, hard push to the stop sign, mosey back down x3 (wait at stop sign after 3rd)
Campus loop, race pace run from Calvin Dr stop sign around the back parking lot to the exit road stop sign, roughly 1100m according to google
Run the route backwards
Slow mosey to the track
100m all out x2
50m all out x2
MARY:
50 LBC
25ic box cutter
15ic flutter kick
ANNOUNCEMENTS:
4x4x48+Murph+Convergence cookout
Crossroads cookout
PRAYER REQUESTS AND PRAISES:
Ratatouille traveling mercies
FreeBird’s daughter and other high school kids that have finals next week