MUVing just a Tad!

AO: Down_Range
Q: Bayou
PAX: Bayou
FNGs: None
COUNT: 1
WARMUP:
– 5 Minute John Wayne

THE THANG:
– Interval Runs (35:25 for 5.07 miles

MARY:
– Seated Ab Crunch – 15
– Kneeling/Weighted Ab Crunch 15
– Bench Flutter Kicks 20 IC
– Kneeling Torso Twist 15ea
– Bosu Ball; Hand to Foot Pass 10ea

ANNOUNCEMENTS:
11/3 – Sandlot 9 Year Anniversary, 7;00am- 8am (90)
11/12 – Triple Crown (Sandlot Bootcamp 6:30, John Maxwell Coffee and Conversation – 7:45; Morons for Beer Convergence, 10am, Seawells)
12/17 – Cold Brewery Half Marathon

COT:
Success Recipe: 2 cups of faith, 2 cups of love, 1 cup of hard work, 1 cup of persistence, 1 tablespoon of vision, and a dash of swagger.