10 took the DRP & posted for some speedwork at The Bounty. 31 degrees is no match for the heat displayed on the LHS track this AM. Mercy Rule ran so fast his pants fell down.
Conditions: 31 degrees
The Thang:
Disclaimer
BOM
Warm up mosey around track
Knee Pulls
Quad Stretches
Butt kicks
High knees
100m sprint (straightaway)
100m mosey (turn)
100m sprint (straightaway)
100m mosey (turn)
x 4
400m mosey
Rinse & repeat until time
Total 100m sprints = 19
Total mileage = 3.5
COT & BOM
Devo: Be thankful for our salvation
Announcements:
-Shawshank taking $ for FHF
-Stay tuned for Thanksgiving schedule
-12/15 F3/FiA Christmas Party. Details: https://www.f3midlands.com/lexington-sc/preblast-4th-annual-f3fia-christmas-party-1/6 Harbison 50K
-1/27 GrowRuck Weekend