The BackBlast:

AO:

happy_jack

Pax Names:

Gepetto, Earheart, MSG, Gandhi, Legionnaire

Number of Pax:

5

FNG Names:

Number of FNGs:

0

Intro:

In the never ending quest for the perfect stretch, YHC dove into scientific research to uncover the best that the sport literature has to offer.

Warm-o-Rama:

Gluteus Warm up
The clam: Open close knee bent on the side, 10 times each side.
Sideways walking in circle: full circle right and full circle left
Laying on the back bring one knee up to your Glut and point other as high as possible straight up in the air like you don't care. 10 times each leg.
Quagmires: 2 hands, 30 each leg.

The Thang:

Today was 5 Miles Thursday. But this time with interval training… Run a quarter mile at 10mn/mile pace then mosey a 1/4 mile, the 9mn/mile , then mosey 1/4 mile, then 8mn/mile, then mosey… You get the picture, for 45mn…

COT:

Safe racing for this weekend

Naked Man Moleskin:

Best damn espresso experience this side of highway 20….