AO: Vineyard
When: 10/07/2021
PAX:
Number of Pax: 4
Pax Names: Coach Twilight, Gucci, Tiny Tat, Westside,
Number of FNGS: 0
FNG Names:
QIC: Coach Twilight
Quick Warm-a-rama
The Thang
Start Clock
0:00 Run (Fast Pace) 400m
rest
3:00 Run 400m
rest
6:00 Run 400m
rest
9:00 Run 400m
1 min of Merkins
2 min of Knee Merkins
14:00 Run 400 M
rest
17:00 Run 400m
rest
21:00 Run 400 M
rest
24:00 Run 400 M
1 min of Big Boys
2 min of Little Baby Crunches
26:00 Run 400M
Rest
29:00 Run 400M
Rest
32:00 Run 400M
Rest
35:00 Run 400M
Rest
38:00 Run 400M
DONE – Ran 3 miles in 400M increments