Date: 12/28/21

Weather: Unseasonably Warm–50s

Pax: Wojo, Drizzle, Demo, Short Squeeze, Lynda, Norwood (Q)

20 Side Straddle Hops
16 Hillbillies
Quad, hamstring and calf stretches
800 meter run



Norwood felt the need for some speed as well as some strength training. After each interval and a ten count, pax alternated between upper body and core reps.

2x 800s at 5k pace, Merkins and WWII situps followed the reps consecutively.

2x 400s at 1 mile pace, Merkins and LBCs followed the reps consecutively.

4x 200s at 400 meter pace, Merkins, LBCs, or Dips followed the reps consecutively.

800 meter cool down

10 American Hammers ic

• New Years Day Convergence at Rainbow Dash. Check twitter for workout times. Some are later this week.

Norwood thanks the pax for joining him this morning.