Rock n Run

Rock n Run

Overnight rain and fog was not enough to keep down 20 of Union Counties finest. Since I tend to get in trouble for not telling what all we did I will oblige the site Q’s and give the run down.

The Thang:
No FNG’s or site FNG’s in sight I started to give the disclaimer but started to mosey instead. Yog over by a light poll and circle up for the disclaimer.
SSH x 20
Leg Scissors x 15
SSH x 25
Windmills x 15
Dolly Futter x 10
Slow Air Squats x 10

Main Event:
Rock n’ Run
Partner up based on slow/fast or injured/fast. P1 chooses a “running rock” from the pile.
P1 and P2 stand back to back all in a line. P1 with rock facing counter clock wise and P2 without rock clock wise. When I say “say when” each person heads in their direction around the entire main high school parking lot. Find your partner and knock out 20 partner hand slap merkins do this 3 rounds. Plank at start when done.
Plank Fail
Form 2 lines facing your partner everyone down elbow plank. First man out starts LBC’s then the next and the next and the next and so on. Winners were Transporter, Dasher, Goodfella, and Dasher.
50 Paces
Form 2 lines at top of hill. Face partner and then stand back to back again. P1 & P2 start walking 50 paces one of the partner is carrying the rock. At the end of 50 paces stop and knock out 15 burpees. Run back and trade rock.
Plank Fail round 2
Same deal as above but this time first man out starts doing burpees with a 20 count minimum.
Rock n’ Run same deal as above with 20 squats and return.
Back to back Russian twists with rock then switch. And one last 50 paces and returns rocks and head home for some Mary.
Leg Scissors x 15
Hold 6 inches while Transporter talks up Debbie’s House Project

Ol’ Skinned Knee:
YHC has been trying to make another effort to post more, run more, and start Qing more. Get on a good eating plan and drop some weight then find something to get excited about. Life (work) can be brutal and can happen to many of us. It’s easy to say “to hell with it” and give up. I have done this many times because the pressure is too much. Yesterday at Swift I got a cramp in my calf and it felt like a gargantuan monkey fist. I spent most of Tuesday rehabbing it just to lead. I did not want to bow out for that reason. Today was lots of fun plenty of mumble chatter, lots of questions. But we came together and pulled off another post.
If for any reason you are reading this and need some help, just know that any F3 brother is here to help you. If you cannot post then get involved with a Third F study. Get involved with Interrupting Hope  Go out and post, even if you cannot do all the exercises just do what you can or stand around like TR or Spackler at least they look good doing so.
Note Worthy: Strawberry ran 2.4 mile pre-run.
Ernon took us out in prayer. As always it was an honor to lead.

Announcements:

Project being managed by local F3Union County, for a family in need. Debbie’s house project and opportunity to assist. Donations, and talent needed for the weekend  Feb 18-19. https://www.gofundme.com/debbies-house-improvement

Dromedary Q sign-up http://www.signupgenius.com/go/10c0d4baeaf29a46-dromedary