Warm up:
Ran across 73, then warm up in parking lot near birkdale golf club
SSH 20x, IST 20X, TS 20X
Ran to brikdale neighborhood club houuse to the pull up area
10 Pull ups 15 dips (repeato if you were fast on the run there)
Ran down Devonshire. Rt on stonemont, Left on Agincourt, Rt on Brentfiled
3 way lunge with leg lift or kick (15 each side)
One leg touch the ground 10 each leg (20)
Ran down Brentfield, Rt on Devonshire
Time clock merkins 12-9-6-3
Scorpion dry docks 10 each leg (20)
Ran back to homebase
Moleskins:
We played a little frogger as we dodged cars crossing 73.
We ran a little more than the normal 5k so not enough time for mary.
The penalty for running fast to the pull up bars was repeato of 10 pull ups and 15 dips.
Every one ran at a faster than normal pace!