Ode to the Mile Ladder

10 PAX showed up to put in work at The Hill. 9 runners and 1 lone Rucker got after it on a clear 30 degree morning.
PRAYER
COP
YHC figured we would see enough of the track today so nixed the traditional Ponzi lap for some frosty football field dynamic stretching. 50% run to the 40, Walking Knee Huggers to the 30>50% run to the GL, Walking hamstring stretches to the 10>50% to the 40, Over the Baby Gate to the 30>50% to the GL, High Knee Skips to 10>50% to the 40, Exaggerated Bernie Sanders to the 30>50% to the GL, Lunges to the 10>50% to the 40, 75% to the GL. Felt good so it was time to do some ladder work.
THE THANG
Since the January Challenge had some running in it, YHC thought some longer distance speed-ish work would help improve our times for the month. The Mile Ladder Work:

• 4 x 400m run w/ a mosey to pick up the 6 & recover
• 2 x 800m run w/ a mosey to pick up the 6 & recover
• 1 x 1600m run w/ a mosey to pick up the 6 & recover
• 2 x 800m run w/ a mosey to pick up the 6 & recover
• 4 x 400m run w/ a mosey to pick up the 6 & recover (time was called after the first 400m of this last rung)

MARY
Never experienced MARY at The Hill so didn’t start now.
CIRCLE OF TRUST

PRAYER
MOLESKIN
No real words of wisdom to impart on the PAX today, but Kardashian did give us an interesting melody about April 4th because that is the due date of Honeysuckle’s newest 2.0. It was the first time hearing this “classic” by everyone else in the COT.
ANNOUNCEMENTS
Kardashian wants us to read his Slack post about having the authority to hate on any exercise he wants because he didn’t get any cute mosey time today. He did however give approval for the mileage he was able to get in today. YHC will take that as a split decision.  Add your achievements in the 1st F January Challenge Google Doc to track progress and see how much we improve over 2021.