warm up:

SSH 20x, fire hydrants 10x per leg, hip rotations in fire hydrant position 5 back ward 5 forward each leg, runners stretch with elbow to instep 10 each side

the thang: run thru birkdale toward 73, up the hill to kenton place parking lot, spider man merkins 10x, windshield wipers 10x, sprint to PNC bank, run down sedgebrook to 73, back up the hill, merkins with leg raised 10x (5 each leg), big scissors kick with toe touch 10x, sprint to PNC bank, run down sedgebrook again, back up the hill again for the last time!  man maker merkins 10x, merkins with alt toe touch 10, sprint to PNC, run back down sedgebrook then back to homebase!

Mary: airstream jack knife LBC 10x each side, hippie susan summers 15x each side

Moleskins:  Who had their shorts in inside out?  Yes, it was Hippie!!!  Not sure if he smoked before the workout instead of after that morning.  Just kidding!  I ran into the garage area after warm up so that he could have an area to change and have his shorts on correctly ut he decided not to do so.  He did eventually changed in the bushes at our first stop at kenton place parking lot area.

No rope was a little late and almost ran past our warm up area.

I called out Break dancer for the first Mary exercises but the PAX were done taking instruction after my hill repeats and sprints so they took over the Mary exercises.  

PAX just a reminder to check to make sure your shorts are on correctly before you leave your home, you are representing in public!

On a serious public announcement from coffee conversation, No Rope mentioned that his mother in law was scammed by some claiming to be with microsoft.  Please make have conversations with elderly family members and friends about the many scammers out there.

Great group of PAX at Java with some hard work, fun and good conversations!