May 1, 2013 Sam Mugavero

05/04/2013 Race Day!



Warmup:   Run or Jump Rope for 2-3 minutes. Dynamic Stretching  followed by 10 Pushups, 10 Squats, and 25 Jumping Jacks.


5 K or 10 K

Not interested in running? Come out and support the members of the Smugs Fitness and Woodward Academy as they dominate the roads of College Park in the annual Tricities 10 K and 5 K race!



New t-shirts have arrived!

Strong. Fast. Built to Last.

Post your time and course to comments.