Pendulum O’ Pain

WARMUP: The Pledge of Allegiance.
THE THANG: Pendulum O’ Pain. Run to Jekyll’s town center (near the churches at bottom of hill). Run up to the Town Hall, Merkins until failure. Run down hill and back up to parking lot at the factory, 20 Squats. Rinse and repeat for 35 minutes. Mosey back to COT.
MARY:
ANNOUNCEMENTS:
COT: Prayers and Praises.

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Warming up the Canollis

disclaimer

Run to kingsley. do one mile loop as many times as you can before time runs out. every half mile increase speed to 5k pace for about 60 seconds.

read newsletter for important announcements.

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Hold the Brook

Ran down Holbrook and back. An honor to Q. L-Train, Funhouse, and Ranger Panties were #kings today.

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Sweet Home Alabama

WARMUP: none
THE THANG: run the Alabama loop
ANNOUNCEMENTS: jaeger, some bbq thing
COT: prayers praises etc.

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It’s really 6ish at 6ish….

WARMUP: Making fun of HappyHour with tights but no shorts. Pulling a Menthol…
THE THANG: Munn, Harris, Massey, Academy, Banks, back up 160.
MARY:
ANNOUNCEMENTS:
COT:

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