18 pax showed up to get in some miles with pain stations mixed in. AO was the Summit Coffee parking lot in Birkdale. 0531 launch in honor of Lonestar. Here we go.
Warm-o-rama
Mosey over to the golf course parking lot. Give disclaimer and announce it's Sudz 50th! In cadence:
SSHX15
ISTX15
CPX10
WMX10
'MericansX20
The Thing:
Off we go. Run up to the bushes across from Devonshire onto John Connor Rd. Stop for pain station in cadence:
"MericansX20
Scissor crunchX10 each leg
Here we go again. Run up to 73 and make a left on the sidewalk to Phoenix School parking lot. Pain station in cadence:
'MericansX20
Low flutterX20
Low dollyX20
And we're off again. Run back to corner of Devonshire and Birkdale Commons. Pain station in cadence:
"MericansX20
Freddy mercsX20 (lead by Riverboat)
Last leg. Back to home base with a lap of the parking lot to get 3 miles. Last pain staion in cadence:
'MericansX20 (always get 100)
Crunchy FrogX10 (lead by Stromboli)
RecoverX2
Moleskine:
Quite a Snotwoggle but no complaints from this crew. Announcements/prayers:
Hippie is moving and needs some help on 7/19, also making a donation to PHH. Help out if you can. Still praying for Oshkoshs' friend who suffered a brain injury while overseas and was just flown back to the US. Happy 50th Sudz, much respect and enjoy! Callahan took us out in prayer. Off to coffeteria.
It was an honor to Q today, hope Thug has a good time at the beach.