Meet as usual in our summer meeting place on the field near the house.
Cross over to the other field and warm up.
Either bring your own marker or use one of the coloured blips provided.
At the start pick up your marker and run out until you hear the duck – when you hear the duck a second time stop and put your marker down.
Recover around your marker. Run back to the start when you hear the duck.
The aim is to get to the same place every time. Repeat until told the session has finished.
Cool down at the end of the session.