- QIC: Shady
- When: 2023-05-08
- Pax: 38 Special, Band Camp, Cyclops, El Captáin, Esso, Grinder, Joe Lyons (F3 Long Duck), Lighthouse, Photobomb, Poppins, Pusher, Quack Attack, Rainmaker, Ranger Panties, Sasquatch, Shady, Slash, Sprocket, Steele, Straight Up, Tesla81, Trucker
- Posted In: Sweep The Leg
WARMUP: go
THE THANG: start from COT and run to school, up the hill with light posts, turn around at stop sign, and run back to COT.
Start out at 10k pace for first 1/4 mile, 1k pace for next 1/4 mile, then 25 merkins (so 25 merkins every .5 miles.
Rinse and repeat.
Looking at 3-5 miles for 150-300 merkins.
You’re welcome.
MARY: quick 30 seconds at the end.
ANNOUNCEMENTS: newsletter worthy
COT: Luka, family health, Grassy’s wife for some quick recovery!
TClap |
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