WARMUP:
THE THANG:
We ran and some stretched when they got back. 3-4ish miles done by all.
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: we came in hot
THE THANG: Ran deep into a neighborhood, Luckily everyone knew where they were
MARY:
ANNOUNCEMENTS: Newsletter
COT: Look out for your brothers.
WARMUP: Ran over to CRHS via The Dominion hood
THE THANG: Tracks were locked up, so we used the parking lot outside the football field to do 400m ladder intervals speed work
1 lap hard (5K pace or faster), 1 lap off (easy pace, just don’t walk it)
2 laps hard, 1 off
3 laps hard, 1 off
4 laps hard, 1 off
Then decend back down to 1 hard, 1 off
Most got in at least 4 miles total. Solid work by everyone.
MARY: none
ANNOUNCEMENTS: read the newsletter and get involved!
COT: a lot of P&P lifted up.
Thanks Time Machine for the opportunity to lead.
SYITG. Blessings,
-NASA
Run to the Forest and have fun on their hills
4.0 miles total
Jog to CHRS Marching Band parking lot
4 x 400s, sprint 100m, jog 300m
4 X 400s, sprint 200m, jog 200m
Jog back
Ran from blue down to Dragon Way. Did a loop around the school. Then ran down the hill to Stebbins and up that. Back down Dudley to Dragon Way and repeat .
WARMUP: Jog
THE THANG: Jog and Run some more into Massey – and out and back was done by all and in a construction free zone no less. In Fort Mill, that’s saying something.
The route as into Massey via Neff to Dudley, to Felts Pkwy. To Kingsbottom which thankfully for YHC turns around and we went back the way we came.
Those with greater sense of adventure explored a few other streets. All were back for a 0600 COT.
MARY: open to all men. She was not there.
ANNOUNCEMENTS: took place
COT: is the 5th core principle
Thanks for the call, Time Machine. :eye:
Ran the Legion Rd loop.
ANNOUNCEMENTS: D2DB10K
COT: Health and continuing momentum for 2025
WARMUP: nope
THE THANG: doby bridge to nims lake, took it to the back where it forked, went right down a gravel “road” or long driveway, came back out and took the other fork to a less gravely road, then back out to COT…only a few guys got lost but they all came back.
MARY: nada
ANNOUNCEMENTS: of course – Xmas eve and New Year’s Day workouts
COT: yep
First time to The Biscuit and I had the Q. I READ BACKBLASTS TO FIGURE OUT WHAT TO DO. Go figure… <@UGU3XR5RP> (was not present) is hopefully proud.
WARMUP:
Don’t call Side Straddle Hops or Windmills or anything here. It will not be welcomed.
THE THANG:
We took a route down and through Massey to the end at King’s Bottom and back up. We hit roughly 4.5.
MARY:
No chicks.
ANNOUNCEMENTS:
Read your newsletter.
COT:
The 5th Core Principle.