• When: 2024-01-22
  • QIC: Ken Doll
  • The PAX: Wee Wee, Hoist, Dominion, Ken Doll


Yeah, it was cold but we managed to run 4+ miles fast. Got better through this workout YHC found on the internet. 

Conditions: 25 degrees

The Thang:

Disclaimer, BOM

Warm-up mile


  • 600m fast, recovery 100m
  • 500m fast, recovery 100m
  • 400m fast, recovery 100m
  • 300m fast, recovery 100m
  • 200m fast, recovery 100m
  • x 2


Devo: Matthew 9:37-38

Prayer Requests:

  • Ashley
  • Sarah
  • SnB’s Dad
  • H4T
  • Cason Smith


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