15 on a chilly morning for some Painlab and Bootcamp.
SSH x 10ic
Don Q x10ic
Leg Swings x 5 ea leg
9 for PainLab and 5 ran up to the Grier Track with me.
Side Lunge Walk
1 Mile In and Outs (run the curves walk the straights to recover, on last lap run 200m back to finish)
Walk 200m to recover, slow mosey back to finish line.
Fire Hydrant Circles
Plank, Cobra, Downward Dog, Inch worms for about 10 yards or so.
Cant remember the exact order, but we did more running drills.
Stride-Accelerate thru zone, Stride
Mosey back to Parking lot to meet up w/ Painlab
Did some Mary
I took us out in Prayer
Thanks for letting me Q guys. Our Gashouse crew kept the mumble chatter going and had a great time.