AO: ao-hermods-hideaway
Q: Downy
PAX: Vanilla Bean, Goose, Dirty Dawg, Downy
FNGs: None
COUNT: 4
INTRODUCTION: Welcome, intro, disclaimer – I’m not a professional and not responsible, you can run however or wherever you want, 5CP, MS, Credo, Streaker’s Credo
WARMUP: Daisy Pickers, Imperial Walkers x20, Lunge stretch, Big Arm Circles, OYO stretch
Q: Downy
PAX: Vanilla Bean, Goose, Dirty Dawg, Downy
FNGs: None
COUNT: 4
INTRODUCTION: Welcome, intro, disclaimer – I’m not a professional and not responsible, you can run however or wherever you want, 5CP, MS, Credo, Streaker’s Credo
WARMUP: Daisy Pickers, Imperial Walkers x20, Lunge stretch, Big Arm Circles, OYO stretch
THE THANG:
1.5 mile run, gradually increasing pace
400m Repeats every 3 minutes with the following between rounds:
AMRAP flutter kicks
AMRAP Gas Pump
AMRAP Freddie Mercuries
AMRAP Heels to Heaven
AMRAP Mountain Climbers
We managed 5 rounds of suck!
MARY: Box cutters x15 OYO, American Hammers x20, LBC’s to time
ANNOUNCEMENTS: Habitat for Humanity project next Sat. Several races coming up – Pink out in Oct, Jay’s Hope Oct 26, Macon Half in November
COT – 6TH MAN:
PRAYER REQUESTS AND PRAISES: Prayers for Vanilla Bean’s son getting tonsils out, Goose’s family member with appendicitis, successful night of CrossRoads and moving stories and time of fellowship & support.