YHC had the Q, and had a little something for everyone.

Warm Up:

One lap around Hooker Field
SSH x 25
WMH x 10
Imperial Walkers x 20
Butt Kickers and High Knees

Time to get down business.

The Thang

Fellowship jog down Raleigh Road
Run to the top of Raleigh Road, alternating paces between light posts (jog to 1st light post, sprint to 2nd light post, jog to 3rd light post, etc).  There were 9 total light posts
5  Burpees at the top
Jog back down to the the bottom
Rinse and Repeat

Fellowship jog to the bottom of Laurel Hill.
Run uphill to the first turn, run back to pick up the six
Run to to the top of Laurel Hill, run back to pick up the six
Fellowship jog back to Hooker Fields
One cool down lap

Total Distance: 5.5 miles

Mary

3 minutes of stretching OYO
Slumdog joined us for Mary after a solo run

Announcements

Next week is form week!
2nd Fs
December 4 – First Tuesday Lunch – JM @ Noon
December 18 – Holiday Bar Night – Crunkleton @ 8P
Durham – Urban Axes in Dec (ping Misery if interested)

Public Service Announcement

Don’t be like Misery!  Always bring a  head lamp and wear reflective clothing when running in the dark.
Don’t be like Subprime!  Bring a phone when running by yourself

Misery took us out