Backblast! Vo2 max work

AO: Excalibur
Q: Sharkbait (Jarrod Scott)
PAX: Nailz (Josh Nichols), Play-Doh (Josh Herring), Tarzan, Jack Ryan (David Foster), Kubota (Brandon Long)
FNGs: None
Count: 6

WARMUP: regular warmups for running and the cold
THE THANG: close to a mile mosey until we get to the peak of a double hill trail. At this point we accomplish around the clock murican set within 2 minutes then a 1 minute plank. Then we run up and down the hills for 4 minutes at every person’s personal pace. Our break included around the clock WW2’s. Then another round of 4 minute hill runs after which we moseyed back to the flag. At this point we did a final circuit of around the clock lunges.
MARY: none
ANNOUNCEMENTS: road cleanup, Christmas convergence, Thingmabob empanada time
COT: Tarzan’s wife and praise for Play/Doh’s book progress.