September 24th, 2018 By Fire Chicken

7 guys decided to pass up the fartsack and start the week with a run around the Mill.

Warmarama:  Run to Food Lion parking lot

25x SSH

10x Cotton pickers

10X HB

The Thang:

Run around Loop road to underpass and up Ridge Ave, back to Horseshoe for approximately 3.2 miles. Once at Horseshoe we paired up for the following:  Partner 1 jogs backwards around horseshoe while partner 2 completes 10 Merkins and sprints to catch partner 1.  Switch and repeat all the way around horseshoe.

Mary-

10x Hip stretches

15x KGB

30 second plank on left, middle, then right side

20x LBC

Left and right leg lifts each x 10 IC

*Prayers for Sir Topem hats wife, Hurricane victims and my sister as she recovers from surgery.

-Great job today as it was good to get back to a decent running distance since BRR.

Until next time,  Rooster

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