LBCs to catch your breath?? Shenanigans!!!
Homage to Kevlar and Orange Whip for pushing YHC to my breaking point and making me decide which direction I would go on 8/11/2017.. was it back to a sad clown lifestyle of smoking, fartsack, can’t run more than 100 yds, non 3rd F… or take the DRP, power through the 1st month of F3 with Aleve, in bed by 9 pm (or passed out on the couch) and back up by 4:55 am to post. Since YHC is drafting this BB you can guess which direction I took for the F1 and now find myself at church every Sunday now with some top notch 3rd F individuals. Hope to see you all at the F2 HH tonight as well.
Short story:
5 miles at 8:30 pace, 90 Merkins, 40 Bomb jacks, 40 LBCs, 30 dips, 30 Squats, 30 Step-ups, 6 interval Wind sprints and, 3 sets of stairs.
The Long Story (aka: The THANG)
- 5:15 Disclaimer given hold for shoes to the tied and time to mosey
- Right onto Trade Street
- Left into Stumptown Park
- 3 laps of Stumptown park walking loop with 10 Merkins and 10 Squats at completion of each lap
- LBC to hold for 6
- Out of park and left on Trade St
- Right on Matthews Station St down to Library
- 4 laps of Matthew Station St Park with 10 Bomb Jacks and 10 LBCs at completion of each lap
- LBC to hold for 6
- Out to Matthews-Mint Hill Rd taking a left
- Left on Ames Rd and right into Motorcycle shop parking lot
- 30 wall step-ups
- Mossey across the street to long parking lot between Ames and Trade street
- Wind-sprints to jog to Wind-sprints to jog from light post to light post (Repeato to Trade street)
- The Orange Whip circuit: 3 laps (up the stairs to backside of Seaboards over to Brakeman’s Coffee, turn right, turn right on Trade back to parking lot.)
- 20 dips on the parking lot wall
- 20 Declined Merkins with feet on the wall
- Leave parking lot turning right onto N Trade and straight to Four Mile Creek Greenway
- Left into the Greenway at an F2 pace Down to say good morning to every Spartan’s favorite Giraffes.
- Turn around at Giraffes
- Stop at Bridge.. All you got Sprint across the bridge and LBCs to catch your breath.
- Yes… LBC to catch your breath. As a Gypsy I post all over F3 Nation. Learned this one in Birmingham, AL at the Vulcan. (Scam was on Q) one of the pax there explained to me that if you do LBC and focus on your diaphragm/breathing after sprints you will recover much faster. Try it next time… it really does work and is a heck of a lot better than planking for the 6.
- Continue on to the Softball fields turning right onto the path around the school back to the Shovel Flag.
- Done!! 5 miles and exercises all neatly packaged into a 55 min workout so we could COT with Peak 51.
Moleskin:
Love the format of Sparta.. Run until you think your lungs are going to jump out of your body and hitchhike home without you… then stop… give the lungs a break as you beatdown your muscles to just about failure… then stop… and do it all over again for 55 mins.
Its not easy at all..
The name of the AO is perfectly established for the #HIMs that decide to Shieldlock together here and post regularly putting in the work it takes to get better every day.
Thank you Smokey for taking us out at the combined Peak51/Sparta COT.
Announcements:
F3 Nation has a excellent AOs all over the place. But for those that have read this far, you might want to take note of next week’s A51/UC Q line up at a few choice sites.
- Monday: The Matrix (not for the faint at heart and you will be sore) Arena on Q
- Tuesday: Thrive (YHC back on Q.. Christmas killed it this week.. My turn to see if I can turn it up a little more)
- Wednesday: Gumby (Strange Brew back for Mobility stretching… seriously guys.. you have to try this one)
- Thursday: Sparta (Thurston is being released back into the lineup after trying to kill us all at his last Q)
- Friday: Pick an AO (for real… go to the Who is on Q and look at next Friday’s Q list. I mean seriously guys: in one day there is Thin Mint, Bottlecap, Hollywood, Lex Luthor, Spackler, Slim Fast and Nard Dog on Q. How can you go wrong at any one of those???)
SFN: Looking for F3 men to help support the Lake Norman and MECA races on 6/2 (See Exit 54 or Gapper for info)
Shirts: order your A51 shirts now or miss out.
It’s an honor to be with you all in the Gloom.
Respectfully
Gypsy
Shuffling Through the Hills of The Haw
The rain held off so 9 PAX joined me to run around the streets of Downtown Waxhaw and lay down some serious sweat puddles.
Warm up: Mosey to Center Grove Freewill Baptist Church on Jackson Street. SSH x20 IC, Peter Parker x10 IC, Mountain Climber x15 IC , Plank Jack x20 IC, 30 second elbow plank hold, Mountain Climber x10 IC
The Thang:
to High Street–at every light pole, 3 Merkins, then 6, 9, etc., down to end of the street and back up to top-Total 84 Merkins
Repeat-this time with Jump Squats-total 84
Once completed, Plank work, Mary which consisted of LBCs, Heels to Heaven, Dolly, all x20 IC
Mosey across tracks-stop in parking lot where Heritage restaurant is-Merkins x5 IC, Wide Arm Merkins x5 IC, Stagger Merkins each arm forward x5 IC, diamond Merkins x5 IC
To S. Providence Street near road closed signs-Broad Jump burpees to every 2nd rock, Lunge walk every 2nd rock-Repeat until rocks ended-I believe each was completed 5 times
5 Squats IC, 10 Monkey Humpers IC, 15 Mary Catherines IC, 4 Monkey Humpers (car interrupted us as we were in the middle on the street)
Mosey towards Keith Jong Hill (otherwise known as Church Street)-stop at HMS Commercial HVAC lot-Plank Work, various 6 inches, 6 inch Plank Jacks x10 IC
To Bottom of the hill-Up to 1st cone and complete Carolina Dry Docks x10, then back to start
Next sequence-10 CDD, at next cone 20 squats, back to start
Next sequence-10 CDD, 20 squats, at third stop 30 LBCs, back to start
Final sequence-10 CDD, 20 squats, 20 LBCs, 40 plank jacks at Village Laundromat
Back to cars-Flutters x20 IC before time called
Moleskin:
YHC went on a little reconnaissance mission prior to the start and was pleased that almost every side street doubled as a nice sized hill. We didn’t run up all of them of course but there are many more to use at a later date for the faithful Floater regulars and for when I get another invite to Q. Great group of guys as always. It was quite a soaker out there due to the humidity but that didn’t stop the PAX from working hard.
Bottlecap-best fashion attire of the group. However couldn’t see due to fake glasses. Moneyball-started a “grass sucks” chant during warm up. Posse-happy that the form/wording police did not show today, was ready for payback Recalculating-verified that his calorie watch is a sham #fakenews Shake-N-Bake-new Waxhaw resident confirmed 8/10 locals are gluten free and can’t use his product on their chicken. #sad Button-wondered aloud why there were two buttons at the workout, thought he had the button market cornered Doughboy-Fortnite kill record is 3 🙁 His 2.0’s is 35 Fuse Box -despite PAX thoughts, stated that Schroeder is his favorite Peanuts character Easy Button-glad he wasn’t named Hard Button #dirty
To recap: The pace was fast. The six was never too far (unless that unnamed person was purposely slowing down). Did not come close to my pre-workout threat of 4 miles. No calorie records were broken today. No partner work. Wearing an 100% cotton shirt was a bad idea. Monkey Humpers in front on someone’s home did not get the cops called on us. And as usual no train interruptions. Thanks again.
Announcements:
3rd F-Sunday morning Bible study at 7am. Five Stones Church-This week-John Chapter 12
June 8th: F3 Pool party $40 per family-Lawson in Waxhaw
Hot, Muggy, & Sneaky 3 Miles
12 PAX assembled in the gloom to start of their Thursday right. Here’s what they did:
Run around the parking lot for a warm up & circle it up
COP
SSHX30
Low, Slow SquatX20
MercansX10
Run to Windyrush & wait for the 6
Monkey HumpersX20 IC
Run to Foxworth, gather the PAX
7’s on the hill, Mercans at the bottom, Squats at the top
Indian run back to Rea Rd.
Run to the playground
1 partner runs around the school, the other does 5 pull ups, 10 mercans, 20 squats X2
Change to 10 LBC’s, 20 Dollies, 30 Flutters
Back to the parking lot for 10 Fire Hydrants on each leg
NMM:
PAX did an excellent job sticking together, despite the copious amount of backfiring from the Q due to a chicken burrito last night. Also, when did Rea Rd become an obstacle course? There must have been 6 or 7 hazards called out by the PAX in less than 1 block. Mailbox, shrubs, bus stop sign, narrow walk, firehydrant, another mail box…..
Announcements:
Memorial Day Convergence
Thanks to Marge & Queen for the opportunity to lead one of my favorite workouts. I’ll see ya’ll back on Flag Day.
Running with Rocks
***Post on behalf for Christmas***
The Warmup
Warmup lap up Chestnut Parkway over to Indian Trail Town Hall
- Sidestraddle Hop X 20
- Mountain Climbers X 20
- Merkin X 15
- Hillbilly X 10
- Low Slow Squat X 15
The Thang
- Laps around Town Hall Loop complete Pain Stations
- Lap 1 = 10 Hand Release Merkins, 20 Jump Squats, 30 Squats, 40 LBCs, 5 Burpees
- Lap 2 = 10 Spiderman Merkins, 20 Jump Squats, 30 Squats, 40 LBCs, 5 Burpees
- Lap 3 = 10 Diamond Merkins, 10 Jump Squats, 15 Squats, 20 LBCs, 5 Burpees
- Lap 4 = Sprint one lap, all you got
- Lap 5 = Sprint one lap, all you got
- Mosey over to Gypsy’s truck to grab a 20 lb coupon and report to the field (Partner up)
- Exercise 1: (Rinse and Repeat until 125 Merkins per team completed)
- Partner 1 Grabs Coupon and runs 80 yards, up the hill, and does 10 Russian Twists at too of hill, run back and switch out with partner
- Partner 2 Spiderman Merkins until partner comes back
- Exercise 2: (Rinse & Repeat until 200 Squats per team completed)
- Partner 1 Sprints 80 yards to the top of the hill and sprints back
- Partner 2 does coupon squats
- Exercise 1: (Rinse and Repeat until 125 Merkins per team completed)
- Mary > LBC x 20 + Heels to Heaven x 15 + 6 inches hold (1 min 30 seconds)
Moleskine
I wonder if that field is ever dry?
Enjoyed my first Q at Thrive. I will be back ASAP for more rock running.
Announcements:
- Collecting supplies for Donut Hole & his unit
- A51 Convergence!!! Saturday 5/26, the annual Memorial Day Convergence at Rock Zero. Led by Purple Haze, Prohibition, and Rachael. Great workout that will incorporate the citations for heroes killed during combat. That last part will help get your mind right.
- Conviction is still on Wednesday but moving to Shiloh Elementary, regular boot camp
- Gypsy on Q for next week @ Thrive (5/22)
Dry Run
8 men set out to accomplish the goal set by YHC of keeping our feet dry during today’s workout. It is no secret that I thrive in dry terrain, and I respectfully disagree with the thought of toughness gained by going straight for mud and water during a workout. That being said, I was hopeful that last night’s tweet would give a big clue as to the amount of asphalt we’d be exploring – and that we did!
Disclaimer was given at 5:31 after hearing the story of how a KB incident (merkins on vertical KBs) has still left Harley with minimal feeling in the tips of fingers. Yikes! Quick COP in the SCMS parking lot before trekking down to Davie Park. Once the PAX arrived to Davie Park and Header and I brought over 2 lifting rocks, instructions for the exercise were given:
Partner up. One partner group stays at the gated entrance by the long road to the back parking lot. (Thanks to Header and Harley for modifying this location in order to get us all on the same side of the gate). This group would do the called exercises with the lifting rock – 10 bicep curls, 10 tricep extensions, 10 overhead presses. The remaining PAX would run the road together as a group and wait for the lifting group to join via sprinting. Once all PAX were together, each man did 20 merkins OYO before switching to a different lifting group. We continued that process until all partner groups had done 1 round of the lifting exercises.
Mosey back to Strawberry Lane and finish with a set of AYG sprints for 10, 20, and 30 seconds.
Moleskin: I feel that I succeeded in my goal. I take no responsibility for anyone that might’ve ventured off the pavement or asphalt and caused water damage to their shoes.
This was a great group of men – really pushing each other on the self-serving sprints at the end. Funky Cold was quickly onto my plans to incorporate them, as he’s aware of my current training to run a fast mile?. Hey, I needed those so, therefore, WE needed them!
QOTD from a heard exchange:
Puddin Pop: “It feels like Thailand out here.”
Header: “Have you been to Thailand?”
Funky Cold: “I’ve spent lots of time in South Africa.”
Header: “Is South Africa close to Thailand?”
Puddin Pop: “Closer than Charlotte.”
Great to lead you men this morning. Thank you to Smokey and Dollywood (we missed you) for the opportunity to lead!
Rain…Please, Rain
Haze told Snowflake it felt like YHC was on Q every other week at Anvil. Actually been just shy of 4 months since last Q 01/17/2018. McGee asked for a good disclaimer, YHC obliged, or at least tried. Bugeater clown car pulled in at 0530 as we were beginning our mosey. Perfectly timed arrival. Off we went.
Thang
0.42 mile mosey to first lot between Ent 1 and Ent 2. Circle up.
COP
IW x 10 IC
Hillbillies x 10 IC
Merkin x 10 IC
Mountain Climber x 10 IC
Plank Jack x 10 IC
Mosey over to Ent 2 Rock Pile. Grab lifting rock. Bring rock to Ent 2 side of lot we did COP.
Rock Set
10 Curls/10 Tri Extensions/10 Overhead Press
Main Event
Complete Rock Set. AYG to Hotbox with stop halfway for 5 Burpees. Continue to Hotbox.
Bench Set
10 Step Up/10 Dip/10 Derkin.
AYG back with 5 Burpees at midpoint.
Repeat x 4 for 5 Repetitions.
Rachel and Purell went back for six. YHC led some Mary IC.
LBC x 15 IC/6 inches/Rosalita x 10/Hold/Flutter x 10/American Hammer x 10
High Plank/RAH/RLH/10 count/Swap/10 Count/Low Plank/RLH/10 count/LLH/10 count. Recover.
Return rocks. Complete curls/presses on the way to the rock pile.
SSH x 15 IC to regroup.
Mosey to Avenue of Trees.
10 Trees on the Avenue. Run to 1st tree. 5 Merkin. 2nd. 10 Jump Squat. Alternate to the end of the Avenue. Mosey back.
Chair Plank with 20 Air Press IC to regroup.
Mosey back to launch.
COT
Moleskin
Took YHC a moment to figure out what the beeping noise was at 0458. Sleep was that good last night. Doubled down with Hawk’s Nest and an evening Ruck during my daughter’s swim practice. Both at Latin. Made for a good night’s sleep. Shook off the cobwebs and rolled out to Anvil. So did another 19 men.
Purell, Rachel, and McGee were out front on the long Main Event set. McGee faded slightly, but still a strong effort. Brilleaux was moving, along with Runstopper. Ickey Shuffle did zero (0) Burpees. Dude is taking his Burpee Free May seriously. Protip: you can’t believe everything you read on the inner webs. BFM is a load of garbage.
Haze offered some form critique on the Rosalitas. YHC called for them at 45 degrees. Haze swears they must be done at 90. Q has discretion in these matters. Modify as necessary. Champagne was quiet on the form today and pushing hard, like the rest of our crew. Mickey had on his brown leather boots. Those things made my feet, ankles, knees, and even toes hurt each time I saw them. Strong work from Mickey today. Kotters to Deep Dish. Glad to see him out at Anvil. T-claps to Snowflake for run in/run out. Margo texted last night asking if he should expect to get wet. With the rain and all, there was a chance, but it held off. Would have been real nice for some rain at about round 4 of the Main Event. 71 and 94% humidity makes for some sweat and general discomfort when spending time in the pain cave. But hey, that’s why we get out of bed and do this, right? Well done by all the men today. A pleasure to lead the group at Anvil.
Announcements
05/26/2018: A51 Memorial Day Convergence at Rock Zero. 0700
05/28/2018: F3 Convergence/Patriot Day Run with Speed for Need (5K) pushing 8 US vets. Symphony Park. Converge, run 5K, support, or any combination.
Pray for Jennings Palmer for continued healing and return of his appetite. Bone Marrow has taken hold.
Pray for Utah’s father. He is in ICU at CMC Main.
Sing along if you know it
Music from the 70s, stretching for the ages. SubstiQ ready with new Devo.
Warm up:
Vinyasa – 1X slow to take time to de-kink, then 3X OYO to warm up
Meet @ Table Top
Main Thang:
LEFT: Lizard 45s
Hammy stretch 45s
Lizard Quad 45s
Vinyasa 1X OYO
REPEATO RIGHT
Vinyasa 1X OYO
Meet in Table Top
LEFT: Bird dog/Cheetah 5X
Side Split 45s
Twist Side Hip 45s
REPEATO RIGHT
Malasana 60s
Vinyasa 1X OYO
Meet in Table Top
LEFT: Pigeon 60s
REPEATO RIGHT
Meet in Table Top
Cat Cow 5X
Seated twist 30s (L/R)
Prone shoulder flip 45s (L/R)
Vinyasa 1X OYO
Meet in Table Top
Shoulder across chest stretch 45s (L/R)
Single knee hug 45s (L/R)
Supine twist 45s (L/R)
Dead pigeon 45s (L/R)
Vinyasa 12X OYO
Happy baby 45s
Bridge 45s
Double knee hug 45s
Shoulder across chest stretch 45s
Announcements
Savage Race is Saturday
Strange Brew on Q for shirtless MOBILITY stretching next Wednesday
Sparta moved to Matthews Elementary 5:15 tomorrow ~4mi running and boot camp: bring headlamp and gloves
Moleskin
Witch Dr was subbing for Strange Brew who was subbing for Booyah (anyone seen him recently?), but WD had a last minute plan change and so YHC dusted off the tabata stretch we’ve done before. If you’re getting tired of it, or would like to recommend additions/deletions, please let me know.
Devo reminder: 7 tips for avoiding temptation: Pray, Use the Word of God, Understand Your Personal Weaknesses, Flee Temptation, Create an Accountability Network, Don’t be Discouraged, and Confess and Repent.
South charlotte Super Soaker
A solid crew of 14 15 for a super soaker at Fast Twitch (initial count had Uncle Rico as part of the Hawksnest crew – second round of audit proved that he was crushing the hills w/the rest of the Fast Twitch crew the entire morning). Thankfully Purell dropped me a map over the weekend so I had no trouble finding the launch point for my first visit to the new AO at Charlotte Latins vast network of mini parking lots. Having relatively fond memories of Ghostrunner, thought it would be a good idea to reprise some of the favorite sections of that route this morning w/a bit of a Fast Twitch twist. After introducing myself to the pax (old and new) a thorough disclaimer was given and away we went in search of hills. Here is how it went, more or less…
Head out Northbound (mostly downhill) on Providence until you reach Messiah Lutheran (bout a mile) – this would serve as the warmup. We would plank for a moment then circle up in one of the nicest parking lot south of 51 for an abbreviated COP. Since it is a running workout we would do IWx20 IC, Merkin x20 IC and Squat x10 IC to fire up the large muscle groups. It was then declared that we would be heading southbound up Providence to the intersection of Raintree (mostly uphill). That hill is a monster and it pretty much tore out the soul of YHC somewhere near the top. Pretty sure Thinmint and Purell put themselves near the top times on the strava segment. 50LBC’s awaited the pax at the intersection of providence and raintree before the route would be unveiled for the remainder of the hour. From the intersection of Raintree and Providence we would take a left on Whitethorne, right on Four mile Creek, Right on Raintree to the Intersection of Raintree and Providence 25 merkin/25 squats – then complete the route counterclockwise. The level of suck on both laps was pretty high given the temperature this morning, not sure I can pick a favorite direction. I’ll let the pax decide which one they liked the least. Rolled into the Joint COT right at 6:15 and it was a wrap. Mileage varied slightly, gazelles out front got a tick over 7, most everyone else slogged 6.5mi.
Moleskin:
Really enjoyed being back to FastTwitch, I’ll be sure to spend some time there this summer during BRR training. Couple of new faces in the crowd, but all the guys were putting in the work up and down the hills of south charlotte. Got a chance to catch up with Haze today who introduced himself as Keith this morning before we got started. He is certainly going to crush the New River Half. Purell & ThinMint set the pace out front this morning following closely behind by Rachel, Astro and Uncle Rico. Those in the middle of the pack (YHC included) kept on chugging along up the seemingly never ending collection of rollers along four mile and Whitethorn. We had a few folks chart their course preferring to go clockwise over switching it around. We thought we lost PopTart toward the end, but he was further up Raintree than we expected. He’s keeping the momentum Fresh off of his Age group victory in the Beer mile this past weekend.
Announcements:
Pool Party for F3 to be held in Waxhaw benefiting the SandBox (see slack for invite and additional information).
Always looking for volunteers for Church on The Street (see slack or Strawberry for sign up details)
Nice Teeth (For a Hispanic Englishman)
Posted on behalf of Body Bag:
Boy did I need this. If the F3 Lexicon is ever updated, you will likely see the definition of Fart-sack as “the place you’ll find BodyBag”. Today was my first post in 18 months, and I almost forgot the power of F3……Almost. It was less than 30 seconds into the warm-up mosey that I was reminded why I love starting the week off right in the gloom with the PAX – all of a sudden the chuckles were coming from the naughty kids at the back of the group, and as I listened closer to hear what the fuss was about I caught the faint defensive argument from McGee along the lines of “no, it’s not d1ck p0rn”. It was all I needed to hear to know I was back where I needed to be. All about the 2ndF.
I am forever grateful to Squid for simply reaching out and being persistent about EH’ing me into a Q session. I loved being out there. I won’t lie though….it has been so long that I was in 2 minds about whether or not I was going to be doing things correctly. My saving grace was the confidence that my father-figure Alf would no doubt be there and that I could lean on him to nudge me quietly if assistance was needed. Cadence went out the window, the disclaimer was messy at best (I blame the naughty kids chit-chatting over the top of the voice of authority), the exercises were not the ‘normal’ ones, and an early end time caused some debate, but we got through it. Seriously, thank you Squid!
The Thang
- Mosey round parking lot – warm up complete…in the words of Swiper “We’ve got a lot to do”
- 10 random-order exercises in quick succession:
– Partner Carry (50yds) – forward facing optional
– Partner Merkins (shoot for 20)
– Partner Dips (shoot for 20) – slipped digits optional
– Lo-slo Merkins (shoot for 10)
– Hand Release Merkins (shoot for 10)
– Knees 2 Chest (shoot for 20) – bruised balls mandatory
– Hops (50yds)
– Plank (shoot for 30s)
– Russian Twist (shoot for 25)
– PAX choice – pax member is nominated and it’s their choice of exercise
– End the round with a 100yd 90% AYG
(Prohibition’s face of delight when I announced that ‘Scrum-Down’ would not be one of exercises was priceless…..I too learned a lesson the hard way from that one).
- Remove one exercise, rinse and repeat. Removing 2 some rounds, in the interest of time (ended up 10, 9, 7, 5, 4, 3, 2, 1) – always finishing with the 90% AYG
- this is the lucky dip 2ndF portion of the workout. And there were a few heroes out there, with Partner Dips and Hops going out in an early round
Bit of Mary action…..DONE!
Huge credit to the Gents this morning – it was hot, it was on the hard concrete, it was fast-paced, and it all had to be done with the thought of the naughty kids watching mano-a-mano X-rated cinematography trapped in our minds for the entire 45mins.
Announcements
- F3 Dads (Beatty Park) – Saturday mornings thru June – need Qs – contact Lex
- F3 Soccer Arms Cup – we will be getting our trophy back from the Metrosexuals – need players – contact BodyBag
Know what I mean Vern? The Centurion at CCHS
If my 54 year old memory serves me correct since this BB is 4 days old and delayed..
21 of the finest that Area 51 has to offer showed to put in some work last Friday. Much discussion amongst a few of the regulars were surfacing about Burpees, but YHC was having nothing of that. There were other plans in the form of the Vern. I offered this up a couple of months ago and seemed to be a real crowd pleaser, so alas, here we go again.
The Thang:
COP- (IC)
SSH x 15
Cotton-Pickers x 15
Russian Hammer x 15
5 Rounds:
-Run 3/4 Mile back to parking lot
-10 CDD’s, run 100 yards
-20 Dips, run 100 yards
Oops, move marker/cooler over to the other road next to parking garage. Nervousness sets in with starting and movement of school buses. Good call as there is more light over there. Duly noted for next time.
-25 Merkins, run 100 yards
-30 LBC’s, run 100 yards
Rinse and repeat 5 x
Run 3/4 Mile and back to parking lot
This one hurts, perpetual motion for 45 minutes straight.
Mary:
No time boys, sorry!
COT and announcements: Continue prayers and support for Jennings Palmer, B0utTime and family.
Moleskin:
Margo says we ran 4 miles total, my calculations put us at 3.75, others beg to differ regardless.
Did 3 of the warm-up IC, just to show pax I can count, kind of…
There was mumble chatter, but spread out amongst the 21 today, most were too busy pushing it to notice though.
Strong work men, pleasure to be in your ranks. Great group of regulars and a few kotters too.
Aye!
Shoe