WARMUP: Run to the Buzz sign and do stretchy stuff (including an extended bout with good mornings while Duggar tells a story about Adam Duritz).
THE THANG: Run around the park and do SSH and Dips and Alabama Prom Dates on the quarter miles, including some tempo quarters. Run up Jack Page for more SSH. Run to the long fence and hill on 20 and do a progressive hill workout running along the fence line and running down and around and back up to the fence at each of the light poles. 3.5 to 4.5 miles were had by all (show your joy, Duggar!!!!)
MARY: Squats.
ANNOUNCEMENTS: Same stuff.
COT: Super Dave’s family. Passing on faith to the next generation.