Lightning Backblast

• Scant disclaimer
• 1-mile Warmup jog at SirTopham’s conversation pace (8:05 🤮 )
• COP Stretch exercises (SSH, Windmills, Imperial Walkers, Cherry Pickers)
• The Thang
  • 400m run, 400m recovery pace
  • 800m run, 400m recovery pace
  • 1200m run, 400m recovery pace
  • rinse and repeat
  • suggested stepping up the pace for the last 200m of each regular run part
• Cool down lap or 2 and a quick stretch

YHC got a total of 5.7 miles in.  I believe MacGyver and STH got north of 6 miles.  Beasts.

Thanks for the opportunity to lead, Atlas!

Onward!
-old bay