10/13/2022 - The Citadel - Citadel Hill Sprints
AO: The Citadel
When: 10/13/2022
PAX:
Number of Pax: 9
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Kapusta
Introduction
PREBLAST
What – 
Run Club
Where – 
The Citadel
When – 
Thursday 10/13 5:15am
YHC has been doing some speed training for the past few weeks and tomorrow won’t be different. The program suggests that we do some hill work, so please be ready for that. There is one hill nearby that I still need to check out, I will let you know after that if we are going to be on grass. The mornings are becoming dark, so bring a headlamp if you’d like.
HC 
. SYITG!
Warm-O-Rama
- 25 SSH IC
- 20 Tappy Taps IC
- 20 Imperial Walkers IC
- Lunge Stretch
- Calf Stretch
- Mosey to the base of the bridge that crosses Eola
The Thang
Did hill sprints for 30 minutes. Spring uphill, mosey downhill, turn around, rinse and repeat.
Mery:
- 20 American hammers IC
- 20 Leg Raises IC
- 20 Freddy Mercuries IC
- Ring of fire
Circle of Trust
Talked about what hurts the most right now – Ukraine. Praying for the war to end soon and for all the people that are affected by the war. Please give us strength to fight back and defend our country.
Naked Man Moleskin
Might now have been the most exciting route, but we got stronger together. Sometimes you just gotta do what you gotta do to get better at something. We got better at running this morning!