Warm – Up

• Two laps around Hooker Field
• Butt Kickers
• High Knees
• Light Stretching

The Thang

Run to Gimghoul neighborhood and run a ladder. The neighborhood is 0.75 mile loop and there are clear breaks to run a 400, 800 and 1600

1. Run 400 to end of Gimghoul and fellowship jog back to start.
2. Repeat.
3. Run 800 – Run Gimghoul loop, stop at top of Gimghoul and fellowship jog back to start.
4. Repeat.
5. Run 1600 – Run Gimghoul full loop (back to start), then turn around run to end of Gimghoul Road. Fellowship jog road.
6. Run 800 – Run Gimghoul loop, stop at top of Gimghoul and fellowship jog back to start.
7. Run 400 – Due to time constraints, job back to Hooker Fields
8. Run 400 – one lap around Hooker Fields

Mary

Light stretching
Announcements: Sign up for Draper Roast in December