11 Pax at the GOAT for timed run intervals totally 5 miles. Here was the breakdown
The Warm Up
- 800 Meters at Fellowship warm up pace
- Stretched the hammys
- Stretched the hips
- 400 Meters strides
Then the timed Trials
- 2 minute run
- Plank it out
- 4 Minute Run
- LBCs
- 6 Minute Run
- Mixed Cadence Leg Flutter
- 10 Minute Run
- Planks
- 6 Minute Run
The Cool Down
- Fellowship jog back to the starting line
- 15 Gas Pumps
- 15 Obliques on each side
- 15 nut crackers on each side
The Blue Ridge Relay sign up is now! Let”s do this boys!!