Pax : Dunphy, Glee, Palmolive, Pipeline, Seabiscuit
QIC : Seabiscuit
5 Pax for a Swift Donkey run and PT through downtown Roanoke.
The Run : Start at Sweet Donkey and around the Wells Fargo Tower and back with 4 PT stops along the way.
1st stop : The old train station at the foot of Jefferson Bridge – 25 merkin, 25 Flutter Kick, 25 LBC
2nd stop : The amphitheater at elmwood – 25 merkin, 25 LBC, 25 Freddy Mercury
3rd stop : Behind the Wells Fargo Tower – 25 merkin, 25 Freddy Mercury, 25 big boy crunch
4th stop : Back to the first stop – 25 merkin, 25 big boy crunch, 25 flutter kick
Total : 3.6 miles , 100 merkins, 200 core
Recover, Recover
COT
Thanks for the run, a great morning