YHC was a little nervous about this Q. You see, YHC is not a strong runner and this AO is a 1 hour running workout. Also this AO has had some 1 PAX numbers so YHC wasn’t sure if anyone would even show. Well lo and behold, we got 3 PAX and so it was on!

Warm up
Various calf stretches

The Thang
YHC can run longer distances if he runs using intervals. So we ran 4.5 miles at 3:00 on, 0:30 off. The pace was about 9:30/mile. Faster than my 1/2 marathon pace, slower than most others. Anyway we had some great fellowship discussion.

Jacob’s Ladder
One of the things I was sure that I wanted to do was burpees on the pedestrian bridge overlooking I-40. So we did a modified ladder on the steep hill by the mall. Run up the hill, 10 burpees on the bridge, run down the hill and 5 Merkins. Then decrease/increase reps by one. We got 3 sets done before it was time to go.

Run back to the start for a quick round of Mary
Flutters x 30
American Hammers x 20
Ring of Fire

COT

Moleskin
Thanks Snots and SMAL for keeping pace with me. I had a lot of fun

Also Red October reported seeing us do the burpees on the bridge as he drove past.