[wxw_express] So hot! (ask Bottlecap)

AO: Wxw_Express
Q: Dunkin
PAX: Doughboy, Fuse Box, Bottlecap, Dave Bailey aka Popeye, Dunkin, Gerber, Posse, Seabass- Tim Carey
FNGs: None
COUNT: 8
WARMUP:
-Mosey to high school parking lot for some stretchy stretches.

THE THANG:

-Interval loops around high school parking lot, which is ~400 meters., as follows…

-100 meters “on” ~80% / 100 meters “off” ~20% / x3 laps (total 1200 meters)

-200 meters “on” ~70% / 200 meters “off” ~30% / x3 laps (total 1200 meters)

-400 meters “on” ~60% / 400 meters “off” ~40% / x4 laps (total 1600 meters)

-Then we did some “hill repeats”.
-Run uphill to island. / Coast back downhill.
-3x loops.

-Back to COT the long way.

-Recovery laps around parking lot for last few minutes.

ANNOUNCEMENTS:
-Lunch at Publix this Friday (03/17).
-Monthly Convergence next Monday (03/20) at Cuthbertson Middle School at 5:30A (pre-run at 5:15A).

COT:
-Plenty of self-labeled “Clydesdales” I’m the pack today. Everybody pushed it hard. Great work Men! 👊💪👍
-Prayers for @Bottlecap’s dad Ernie and the family.