Mountain Goat w cone action!
Date: 2024-04-05 AO: run Q: fleetwood PAX: slim_fast, retread, Spammer, Insomniac, kilowatt, sledge FNGs: None COUNT: 7
WARMUP: Two out early for sleep haters 4mi. One out for 2 pre-run. Starting on time the 7 launched out (two walkers) to Woodfox Dr. then on to Rounding Run then to Raintree Ln. Dynamic stretching and movements ensued. THE THANG: 30 45 60 hill reps was on the menu. After magically finding cones for each Pax the goal was 30sec @85%effort and set out your cone, the goal was to make it back in time for each repeat x5. “Quick paced” cool down return. Then Providence Colony Drive for 45sec for 3. Back to the Raintree hill for 60sec x 3. Most made it, some were confused either way all were safe. MARY: n/a ANNOUNCEMENTS: praise report for Lois AKA Rick on recovery also my father’s release from hospital, and sensei’s family. COT: Insomniac
WARMUP: Two out early for sleep haters 4mi. One out for 2 pre-run. Starting on time the 7 launched out (two walkers) to Woodfox Dr. then on to Rounding Run then to Raintree Ln. Dynamic stretching and movements ensued. THE THANG: 30 45 60 hill reps was on the menu. After magically finding cones for each Pax the goal was 30sec @85%effort and set out your cone, the goal was to make it back in time for each repeat x5. “Quick paced” cool down return. Then Providence Colony Drive for 45sec for 3. Back to the Raintree hill for 60sec x 3. Most made it, some were confused either way all were safe. MARY: n/a ANNOUNCEMENTS: praise report for Lois AKA Rick on recovery also my father’s release from hospital, and sensei’s family. COT: Insomniac
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