Intervals

QIC: Morpheus

# of PAX: 15

PAX: LETC, Tom Sawyer, Bone Spur, Sweater Vest, Dagger  Board, Tiny Dancer, Fatback, Peach Cobler, Money Gun, Mr. Kotter, Pony Express, Hoverround, Tennebaum, Blade, Morpheus

WARM UP:

After the monsoon of last Tuesday, it was a beautiful morning for Run Forrest Ruck.  3 intrepid ruckers and 12 fearless runners set forth into the 55 degrees, low humidity morning to do their thing.

Rucker friendly warm-up of:

20 SSH

10 inchworms OYO

20 imperial walkers.

Ruckers head out.

10 burpees OYO

THE THANG:

Run around UNCW perimeter at intervals:

2 minutes at mile pace

45 seconds walk back to the six

1 minute at 1/2 mile pace

45 seconds walk back to the six

30 seconds at all-out sprint

45 seconds walk back to the six

(Repeat)

Circle up at Parking Deck for 10 burpees (OYO)

Intervals continue up and down the deck.  The uphill sprint to start was perfect timing.

Intervals continue

Circle up at corner of College and Randall for 20 wide-arm merkins and 10 diamond merkins

Continue to traffic circle at front lawn Eagle

Intervals back to AO.  Finish with sprint.

Time for some Mary:

30 LBC’s

25 American Hammer.

COT/MOLESKINZ:

Way to go Peach Cobbler.  Look forward to seeing you on Tuesdays.

Check out and sign up for Ashley’s Angels’ and their riders’ 5K in June!  See Mumblechatter for details.

Prayers for Mine Craft and his brother’s family.

Look for ways to serve others and be third.

It is an honor and a privilege.

M

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