Warm up. The point of showing up early is to warm up. Cold muscles don't stretch. Hanging around next to the wall stretching cold muscles does not prevent injury. The minimum requirement is 2 laps. Two laps, a bit of stretches followed by some strides can wake up our bodies, loosen up our muscles and get us ready for intense physical training. Showing up late and jumping into a workout with this crowd will absolutely get us hurt. This group hammers like no other. Many days are "race effort" workouts. No one would ever step to the line cold and wait for the gun.
We had two groups. Mostly men and women. Each group ran down and back on the grass while the other group did various exercises with hand weights. When the strides and exercise were over, we stepped to the line and waited for the gun. The quick chicks paced the pack through two laps. 95, 92. Not bad for a controlled effort at the END of a tough workout.
4 miles, 600 repetitions of various upper body exercise.
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