Two runners showed up extra early on this chilly willy morning to go streaking like lightning around DaVille.
The rest of us showed up at the usual time for a beatdown and moseyed to the cafeteria entrance which included some straight moseying, karaokes, and Berni Sanders.
COP: In cadence: SSH, arm circles, helicopters, Don Quixotes, imperial walkers, cherry pickers. Full body Karate limbering and stretching.
We then moseyed to the speed bumps and crushed the Century Mile: 10 LBCs, 10 merkins, 10 LBCs, 10 squats, 10 LBCs, 10 calf raises, 10 LBCs, 10 two count lunges, 10 LBCs followed by a brisk mosey to the next speed bump. Rinse and repeat to each speed bump x10.
We then brisk moseyed back to the parking lot where we started, to finish off the mile. Cool down included some stretches.
The speedsters used the Speed Force to run 8 miles and rejoin the rest of the PAX for name-arama, numberama, announcements, and COT.
Opus took us out. The PAX F2’d at The Local Cup afterward.
