AO: Vineyard

When: 10/07/2021

PAX:

Number of Pax: 4

Pax Names: Coach Twilight, Gucci, Tiny Tat, Westside,

Number of FNGS: 0

FNG Names:

QIC: Coach Twilight


Quick Warm-a-rama

The Thang

Start Clock

0:00 Run (Fast Pace) 400m

rest

3:00 Run 400m

rest

6:00 Run 400m

rest

9:00 Run 400m

1 min of Merkins

2 min of Knee Merkins

14:00 Run 400 M

rest

17:00 Run 400m

rest

21:00 Run 400 M

rest

24:00 Run 400 M

1 min of Big Boys

2 min of Little Baby Crunches

26:00 Run 400M

Rest

29:00 Run 400M

Rest

32:00 Run 400M

Rest

35:00 Run 400M

Rest

38:00 Run 400M

DONE – Ran 3 miles in 400M increments

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