5k route (starting and ending at the red flag – FYI there is no actual red flag, it just represents the gym. Someone found that out the hard way last year, haha):
1) Down Oak to Fort Negley
2) Right on Chestnut
3) Right on 8th
4) Right on Demonbreun
5) Right on 4th
6) Right on Oak, finish in the gym
Workout of the Day
A.
Rope Climbs and Progressions
Every minute, for 10 minutes:
1-3 rope climbs
B.
Choose one of the following:
1) Row 5k
2) Run 5k
3) 7/6 Miles on Assault Bike