Warm up:   Running drills.   We worked on the ankle lean for our running technique focusing on a midfoot strike right below our center of gravity.  We learned it was easier to fall and pull then it was to try to push into the ground when running for distance.  We also learned that a heal strike in front of our center of gravity slows us down and hurts our knees. 

Workout:  Team Cindy   5 Pull ups/10 Push Ups/15 Squats    One person go through the entire round and then the second person will go. Perform as many rounds as possible in 20 minutes.   This is a grueling workout that really pushes you at the end to test your muscular endurance.   Patti and Amy got 20 rounds with jumping pull ups and set the bar.   Trent and Braswell set the bar for the men at 19 rounds.      

UPDATES:  Carolina 14 wants to come out around 6:30 Friday morning to do a live broadcast

Who can make it?  E-mail or post!