Hills Up

DATE: 2023-04-07 AO: Mountain-Goat Q: retread PAX: geraldo, lois, Mayflower, retread, slim_fast, Spammer, sledge, Watchita, Insomniac (Q) FNGs: None COUNT: 9 WARMUP: Woodfox->Rounding Run-> Windbluff. Dynamic stretching. THE THANG: 30/30/1 intervals on Windbluff, Shallowood, Rising Meadow, and Woodfox. Recover between intervals, mostly uphill. ANNOUNCEMENTS: Brewruck, Waxhaw Trail Fest. COT: Keep Julie and Sensei in your prayers. Safe travels for Pax taking to the skies and roads this weekend.