January 6, 2020

Mile Logger

PRE-RUN – 5.2 mile trail run on the yellow Disco/Warm  – check GM- 4.2 mile run up Shady Grove Rd to Yates (220 ft of gain) We hit the hills pretty hard and chilled out the flat and downs. We also carried a 20lb slam ball to mix it up a bit. Pax could pass the ball off anytime…

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January 19, 2018

Running with Go Fish

F3 Welcome & Disclaimer Warm-O-Rama: Side straddle hops, cadence x 15; Merkins, in cadence x 10; Squats, in cadence x 10 Tha – Thing Indian run to track; 10 burpees after each “cycle” Track Work: Sprint 100 meters; jog 100 meters; Sprint 100 meters; Jog 100 meters 10 merkins Sprint 200 meters; jog 200 meters 10 merkins Sprint 300…

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