Thursday, September 21
Always 70 and Sunny
Always 70 and Sunny

Frosty No Toll


17 Warriors hit the frosty fields at the stroke of 530 this morning for a little Duke reunion Q!


SSHs x 15

DQs x 10

Copperhead Squats x 10

Helicopters x 10

Imperial Walkers x 10

Merkins x 10

Flutters x 10

Butterfly stretch, Leg Stretches

3 Burpees OYO

Mosey to Field

Triple Check – Runner, Dips, WWIIs

Love Hill – Runner, Bear Crawl, Broad Jump Burpee, Lunge – Repeato

Dora – 100 Crunchy Frogs, 200 Flutters, 300 LBCs

Mosey to parking lot

5 Sprints

Mosey to basketball courts

Increasing Merkin Suicides, increase by 5 at each line

Ring of Fire – Carolina Dry Docks

Burpee Shuffle

Back to Flag

Numberama, Namerama, YHC took us out.


Thanksgiving Q for TYA at Mary! Forest Hill loops the next day!


Great to get back in the gloom after the hiatus for a few months of run training. Way to push in the cold this morning fellas, make it a great day!


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  1. Great to have you back. Solid Q. Glad all that running did not take over a good ole ground and pound.