Three flights departed the Kinston Regional Airport terminal at 5:30am.  The flights were pre-boarded with 6pack abs from 5:10-5:28am.

Tha Thang

1.5 mile warmup (.75 mile out and .75 mile back)

.5 mile intervals x 3 at 80 percent race pace 

Hamstring stretches and calf stretches led by @ Sprint

prayers and praises – family of Kim and Tommy Grady passing of their daughter

our country

Great job today fellas on the interval work.  @LD kept us moving and led the PAX in keeping their intended pace targets.  Thank you to everyone who showed up and to Burpee for allowing me to lead the group!