WARMUP: 1 mile mosey
THE THANG:
4 x 100yd 5k pace 100yd recovery
6 x 400yd 5k pace 400yd recovery
1 mile cool down
MARY:
ANNOUNCEMENTS: d2db10k Saturday, read your newsletter
COT:
WARMUP:
THE THANG: original seabiscuit route 5+ miles with 300’ elevation gain
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG: Reverse White Grove
MARY:
ANNOUNCEMENTS: D2DB10K,
Bethel mens shelter, read your news letter
COT: Heart health, prayers for finding a toilet when in need
WARMUP: .5 mile mosey
THE THANG: 100m x 4 followed by 400m x 9
MARY: N/A
ANNOUNCEMENTS: d2db10k is right around the corner and shirt cut off day is quickly approaching
COT: praises for health
WARMUP:
THE THANG: Ran to the Ridge and back. 5 miles
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: light jog
THE THANG: original seabiscuit route
MARY: N/A
ANNOUNCEMENTS: sign up for D2DB10K
COT: prayers for families
WARMUP: mosey to the corner of Thomas Knapp & Kaja ct
THE THANG: speed work 5,4,3,2,1
MARY:
ANNOUNCEMENTS: @hardwood is a MAN among boys
COT:
WARMUP: layout the route backwards that what we done before
THE THANG: run to the schools, then Nims Valley, the back side of White Grove. Some ran 4.5, some ran over 5mi.
ANNOUNCEMENTS: Bethel, Shooting, Foundraisers
COT:prayers and prayces for families, specially kids.
THE THANG: Ran 4.3 miles
Dobys bridge to White Grove, thru woods to Nim’s Village, cross Ft Mill Highway to CRHS, FCMS, cut through to Dominion’s Bridge and back to start. Some of us had to jump the FCMS to Dominion Bridge fence. We looked at the long planks of wood nearby after we all jumped and after Birdcage ate turf.
ANNOUNCEMENTS:
COT:
WARMUP: mosey to corner of Dudley and Suffolk
THE THANG: Hill repeats
MARY:
ANNOUNCEMENTS: read your newsletter
COT: