10 Pax for the first GOAT of March ran 4.6 miles this way:
Warm Up

• Two fellowship pace laps of the track
• Slow high knees/calf raises
• Stretch the hammies
• Stretch the hips
• 10 Merkins in Cadence

Main Event

• Indian run for 6 laps with an increasing pace on each lap
• 400m relays X 5 with exercises for the waiting partner
  • LBCs
  • Long Slow Flutters
  • Hello Dollies
  • WWIIs
  • Body Weight Squats
• And then up to the fields for wind sprints
  • 20 yd sprints X5
  • 40 yd sprints X5
  • 60 yd sprints X5
  • 100 yd sprints X2

Mary

• 15 Curtsey squats in cadence
• Leg lift ring of fire

Announcements We have one solid Blue Ridge Relay team, but would like to get another together. Sign up now before the race gets full!!