We ran at The Wicked Witch. It’s what we do. 4K in Olympic distance. That’s 2-1/2 miles in ‘Merica. We secured the outer perimeter in 5 segments of 800 Metres (1/2  miles in ‘Merica). YHC was honored to join lead as the Q for such a fine group of HIMs. It was a real Snotwoggler of a beatdown. It even included 50 feet or so through Little River dancing between Cherokee and Fulton.

Oh Five Thirty Startex, Oh Six Fifteen Endex, no Warmup other than start running.

Goals: (1) Stay together, (2) Get ripped abs for fall break at the beach, (3) Intro some new exercises.

At the end of each segment, the Gazelles went back for the Six. That way, those speed demons got more like 5K (3+ miles) as typical of this AO. Goal #1 achieved.

Also at end of each segment, together as a group, we performed various Mary, including some new additions from YHC that are not currently part of the Exicon. Goal #2 and #3 achieved.  In cadence:

• 800M: 25x Crunchy Frogs /// 25x Sitting Up Freddy Mercury’s
• 1600M: 25x Cross Leg BBSU’s /// 25x Long, Slow, Flutter Kicks (1 leg up on 1-2-3-4)
• 2400M: 25x ‘Merican Hammers /// 25x Spider-Man’s (plank with knees to side)
• 3200M: 25x LBC’s /// 25x Heels to the Heavens (legs straight up, knees straight six off ground)
• 4000M: Various additional Mary called out by the Kotters who have rejoined the PAX

TCLAPS to:

• @Hombre, back from PT & Rucking to run with the PAX
• @Homeboy, back from a “bad head cold” called Covid Delta Variant
• @Garfield, back from a wicked periodic lower calf injury

TAPS: Quiet group for announcements and prayers. But excellent Coffeeteria thanks to Hombre.

SYITG! Aye and Aroo!