Run

March 25, 2019 Frosty

THE SCENE: 50, nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Insert information about the workout.

Run 4 or 5 miles

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Cavalier conquered the long hill on old stage for the first time
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Monday run day

February 18, 2019 Frosty

40, NOT RAINING
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
New route to me. 4 miles

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Runday

January 28, 2019 Frosty

THE SCENE: 28, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Oyo
THA-THANG:
Run at your own pace to mcfee rd and back (4 to 5 miles)

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Nice run. Broke into different groups based on your pace and it worked out well. Welcome to Penny the temporary mascot!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Monday runday

November 26, 2018 Frosty

THE SCENE: 50, cold wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretching oyo
THA-THANG:
Run to 1st round about on mcfee and back . 5 miles, hilly

MARY:
Insert information
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Really good to see ratcRat!!!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Quad burning

November 19, 2018 Frosty

THE SCENE: 38, foggy, gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:
Run to big, steep, long hill on Watt Rd . Run up, walk down 3x.

Run the short greenway trail just cause I’m curious. Turns out it is another steep, long hill climb.

Run around the park for time

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA