Congrats to everyone who worked out today and completed your runs. If you did the entire course, you ran a 5K plus 1/10 of a mile (3.2 miles to be exact)! FYI, if you didn't run the entire course, the following are the values associated with different parts of the course which you can use to calculate your total distance. Running Peace Valley Court is worth .5 miles and the newer portion we added today is .3 miles. Nola, each trip to the third mailbox on Herron Trail and back is 1/4 mile.

To finish off our recovery week this Friday, please bring light weight dumbbells (ladies: 5 - 10 lbs, and guys 15 - 20 lbs) and your jump ropes. If you don't have a specific weight, bring what you have and we will modify.

Next week will be a "heavy" week and will be a slight departure from the routines we've been doing; I think you will find the change refreshing and challenging. For next week, how many of you have a stability/exercise/fitness ball that you can bring? If we have enough, we will use them next Friday for our upper body/core workout. Please let me know asap so I can plan accordingly.

I look forward to seeing you on Friday. If you haven't seen a fellow Sweat Fiend in a while, reach out to them to see what's going on. We have to stick together and encourage one another to meet our goals.

See you Friday!

Gaylon
Chief Sweat Fiend
404-987-1211