AO: ao-streakers
Q: Fun Run
PAX: Run Flat, Rhett (Roll Tide) Evans, Beaver, Buzzard, Tater Salad, Fun Run
FNGs: None
COUNT: 6
WARMUP:

Disclaimer, 5CP, Mission Statement, Credo
Willie Mays Hays, Groin Stretch

THE THANG:

Fast paced 800M, cool down 400M, fast 800M, cool down 400M, fast 400M.

Then we moseyed over to the hill near the miniature tennis courts for some hill runs. We sprinted up the hill and then moseyed back down. Rinse and repeated for 6 cycles or so.

Ran a little over 3 miles during the workout.

MARY:

Some quad and groin stretches
Flutter kicks
Freddie Mercurys
Catheter oblique blasters
J-Lo’s
Plank
6”
ANNOUNCEMENTS:

Long trail run starting at 5:00 on Sunday in Valhalla
Lucas Cade run and cornhole tomorrow night (some people are addicted to cornhole)

COT: Traveling mercies for Roll Tides crew, Beavers grandma