With vacations, work trips, and illness there were no runners at SOT today! Or were there ? According to the bus driver doing a little wake and bake, it went down more or less like this:
Welcome and disclaimer first. Followed by a semi-Slaughter start with a Shake and Bake. 5 merkins then run to the front. Mosey around the school and down to the track.
Warm up with various exercises including Jazzercise, SSH, Reverse Scorpion Kicks, and Hairy Rockettes.
400 meters at 50%
Triple check by concession stand
Balls to wall
Run up hill
Peoples char
400 meters at 75%
11s up and down the bleacher stairs
Copperhead squats
Merkins
Cossack dips
30 in cadence
400 meters at 100
BTTF
Numbers, Names, Announcements, YHC took us out. prayers for PAX out for various reasons. reminder that The Crucible is happening on Saturdays at 730 going forward!
NMM
Enjoyed getting some running in. Great job on pushing everyone! Cossack dips were added after consulting the Exicon, that will be returning again for sure. Thx for the opportunity to lead.
