On a perfect morning for a run, a record 7 PAX turned out for a stroll around in the Oak Ridge gloom at the Cadet Shuffle. Tclaps to FloRida who made it over from Kernersville for his first Oak Ridge experience. Come on back brother! Tclaps to Polo for attending his first running workout and knocking out over 3 miles like a champ. Time to sign him up for a 5K before long. Kay and EPA led the way, followed closely by Stubing and then circled back to the 6 on occasion and got in about 4 miles. The rest of us got in over 3 miles. Here is how it played out:


20 SSHs IC

20 Windmills IC

20 Sun Gods (10 IC F, 10 IC R)

1 minute of stretching (individual choice)


We started down the parking lot for about 150 yards at a mosey. Then we picked it up for the rest of the run as we headed up by the CrossFit and continued down the sidewalk past the Fire Station until the sidewalk ended. We turned around there and returned to the Fire Station and headed down Scoggins Road to the end and back. We then gott back on the path around the park and continued the loop around and back by the shovel flag. Some continued on and circled the entire parking lot while others circled halfway around. Everyone returned to the shovel flag. Those in front circled around periodically to keep the group together.


Freddy Mercurys 20 IC

Flutter Kicks 20 IC

LBCs 20 IC

American Hammers 20 IC


EPA mentioned that Westover Church, on Muirs Chapel Road in Greensboro, will be loading shoeboxes for Operation Christmas Child on Monday, November 21st from 9 AM to 12 noon.

Heisenberg mentioned the Jingle Bell Run For Arthritis in Raleigh on Saturday, December 3rd. Kate Wingate, Wojo’s daughter, has a team and is raising money for her team. Consider going down with some Greensboro guys for the 5K or donating to the cause. WIll get link later.

EPA will be the Q next Thursday at the Cadet Shuffle.

Stubing will be the Q next Tuesday at the Cadet Lab.


The Real Toto took us out.

Great job by all today. Keep coming back and round up some friends to start running. It was an honor to lead this workout again today with a great group.




PAX: Heisenberg

QIC: 11/03/16