Beautiful Day For a Beatdown
9 PAX started the morning at 5:30 on the nose, but 10 finished when all was said and done! I’ll discuss the appearance of a Ninja understudy later.
But first… having been aptly disclaimed, we took off towards the church parking lot… this is about how it went down!
The Thang:
COP –
Started with some stretching… in cadence. Middle, Left, Right hamstring, then butterflies
IW x 15
SSH x 15
Merkins x 10
Squats x 15
Mountain Climbers x 15
Finish with some leg kicks for final dynamic stretching… off we go.
Parking Lot Suicides
1. 3 lines of suicides, then sprint to the opposite end; rinse and repeat coming back
2. 3 lines of suicides, then backwards run to the opposite end; rinse repeat coming back
3. 3 lines of suicides, then lunge walk to the opposite end; rinse and repeat coming back
4. 3 lines of suicides, then sprint to the opposite end; rinse and repeat coming back
Jack Webb ladder up to 5, then back to 1 (with 4 air presses between each set of merkins)
Triple Nickel using the small hill on the South End of the church parking lot
First Round: Jump Squats x 5 at the top, CDD’s x 5 at the bottom, 5 total times
Second Round: LBC’s x 5 at top, Merkins x 5 at the bottom, 5 total times
Mosey to the community center for some bench work:
10/10/10 Decline Merkins, Step-ups (each leg), Dips x 3 Sets
Mosey to the school bldg for 2 rounds of People’s Chair for 1-minute each.
Back to Parking Lot for quick butterfly stretches… DONE!
Moleskine:
As always, it is an honor to lead such a great group of men! It was hard to call it The Gloom this morning… Mid-50’s, sunrise, dry!! I enjoyed starting the day with you fellas!
During the middle of Jack Webb, Drop Thrill appears… obviously he is taking lessons from Insomniac on how to hide in the trees, then drop into the group undetected! Great to see you out even though your back is hurting.
GOF looked very strong this morning! He says he doesn’t run, but I’m thinking there is a bit of sandbagging going on! Great stuff! We are working on a rename… he isn’t going to like it, so we’ll have to get past that… but we probably can do better than Girls on Film or Malpractice…
Insomniac was forced to remove his cloak of invisibility so he could guide with Sensei… both were getting their heart rates up!! Sensei and I did a 5k pre-run. Sensei ran a PR 7:45 pace… and that was not at race pace!!! Look for Sensei to be breaking some records this Summer and Fall!!
Klunken made a prodigal son visit! And great to have Liberace join us for 2nd week… great stuff!
Tawney and Frosty Paws solid as always, and I can’t forget Kilowatt, who also keeps getting stronger every week. I’m expecting a Q by those 3 before the end of Summer!
Announcements:
1. Red, Light and Blue Ruck
2. Golf Tournament next week 4/30
And B-I-N-G-O was his NAME-O
8 PAX endured a ruthless beatdown in the Gloom at The Rock…. ok… it was actually a gorgeous morning…. and not quite a beatdown… but there were 8 of us, I know that for sure! We gave everyone until 6:59:59, then off we went!
We started with a warm-up lap which measured at just .4 miles. This is important as it became our repeat-o lap.
Circle up for PAIN:
SSH x 20
IW x 20
Hammy/Calf stretching x 30
Mountain Climbers x 20
Low Slow Squats x 20
Time for 30-40-50 Bingo… a game of skill and strategy in which EVERYONE’S a WINNER!!
2 bags containing strips of paper
1 – Exercises we know and love
1 – 30, 40, or 50… indicating the number of reps
Each round we drew 1 from each bag, did the exercise for the rep, then ran the .4 mile loop. Here is the “APPROXIMATE” order and reps:
1. Calf Raises x 30; lap
2. Bear Crawl x 50 (yds); lap
3. CDD x 30; lap
4. FLutter x 40; lap
5. Burpee x 40; lap
6. Man Maker Merkin x 30; lap
7. Dolly x 50; lap
In between #6-7, we stopped at the concession stand for Dips and Step-Ups (each leg) – 10/15/20
On final lap after #7, we stopped at the concession stand for some people’s chair – 2 x 90 seconds with 60 air presses.
Finished with 40 LBC – done! Total 3.5 miles covered.
Moleskine:
Always an honor to lead at any of the workouts! The Rock is always special to me because it was my second post ever, and where I had my first taste of Runstopper… everyone remembers their first taste of Runstopper!!
It was a slightly smaller crowd, but intimate. I enjoyed catching-up with some fellas I haven’t seen in a while, plus talk with Hammer and M (who is now renamed to Shock and Awe…. more on that); only to find out that I go to church with Hammer and should have known that! I will now!!
TR made executive move to rename M, who served his Country during 2nd Iraq Invasion — Operation Enduring Freedom. In honor of strong service, a strong F3 name is deserved… Shock and Awe!
There were a number of IR’s, including YHC rehabbing a groin, Runstopper rehabbing a knee, Tiger Rag is rehabbing a calf, Deep Dish is Prodigal Son… so hopefully my gimpness didn’t hold anyone back!
Always great to workout with Blades of Glory, and I finally got to workout with Flipper… great 2nd F all the way around!
We did have to endure Runstopper and Tiger Rag creating an unsafe environment involving splashing each other along with innocents! #somethingsneverchange!
Announcements:
1. F3 Golf 4/30 – Day Zero has called out The Rock in sponsoring a hole… we need to consider sponsoring.
Tiger Rag took us out with send-off prayer. Thanks, brother!
St. Patty’s Day Dash
19 PAX showed up bright-eyed and bushy-tailed for a nice Spring/St. Patty’s Day installment of Fast Twitch… however, much like the riders of the Bus in the Keanu Reeves/Sandra Bullock blockbuster hit Speed, little did they know what was in store!!
Today was “Track Day”… and despite the valid objections that the track is not marked, which can lead to mass chaos, confusion, and is sure to cause head-on collisions, concussions, severed limbs, etc… we still went. YHC properly disclosed the disclaimer… the fine print includes indemnity from concussions and severed limbs due to unmarked track lanes!
Here’s how it went down:
We started with a couple of laps in the parking lot with karioke and butt-kickers.
Circle up for COP:
SSH x 20
IW x 20
Head to the track (amid groans and calls for an immediate Q-Jack)
The Thang… Pretty simple:
1. 1 Mi warm-up
2. 200 m at 1 mi Race-Pace (almost all you got), followed by 200 m recovery jog
3. 200 m at 1 mi Race-Pace followed by 400 m recovery jog
4. 600 m at 1 mi Race-pace followed by 400 m recovery jog
5. Repeat #2-4 2 more times
Gather in middle of football field for:
Low/Slow Squat x 50
CDD’s x 20
LBC x 50
Mosey back up to parking lot… time for:
Dolly x 20
Flutter x 20
Protractor
DONE! – Approx. 5.5 mi.
The Moleskine:
Fine job by all of the PAX today! Always an honor to lead, especially at Fast Twitch… I’m never disappointed, and I hope you weren’t too disappointed this morning! A little track work is always good to clean the pipes out and work on improving our running efficiency!
I am still learning from the great Bratwurst, so I always have to pay homage and respect…
Great to have Beeker and Garbanzo out as Fast Twitch FNG’s. Don’t listen to what those guys were saying in moments of O2 deprivation! I hope you both will continue to come back!
Usual suspects were at the front… Mr. Brady, Turkey Leg, Bout Time, Soul Glo. Spackler lead most of the recovery segments…
Seriously, across the board, everyone was pushing it to the limit, despite getting pretty crowded towards the last circuit… it felt a bit like “All Skate”… I kept looking for the disco ball in the middle spinning to Steely Dan Hey Nineteen!
Anyway, great being with you boys this morning!
Chelms with a nice take out… thank you Brother!
Announcements:
1. Team Chelms’ 10k is postponed from this upcoming weekend. Stay tuned for reschedule date.
2. F3 Golf Tournament sign-ups.
3. Slim Fast and Turkey Leg will be part of the handful representing Area 51 at the Palmetto 200 this weekend. Also representing, that I know of… Sensei and Cheese Curd.
Winter’s Last Stand
First off… Apologies for this likely error-filled post. I’m traveling this afternoon and wasn’t smart enough to type this on a computer before I left! Using m.f3nation.com….
High Tide posted for Pre KB, joined by Sid The Kid, then Slim Fast, Geraldo with Ruck, and finally Emeril came in… It went SOMETHING like this:
2 warm-up laps
COP
10 Burpees OYO – get that out of the way!
SSH x 20, IW x 20, MC x 15, Squats x 15, Merkins x 10, CDD X 10
Mosey to field, avoid any flying arrows
Suicides to 3 cones, then sprint to end. Rinse and repeat coming back.
Suicides to 3 cones, then backwards to end. Rinse and repeat coming back.
Suicides to 3 cones, then Karioke to the end. Rinse and repeat coming back.
Final crowd pleaser was bear crawl suicides to 3 cones, then sprint to end.
Mosey to other side of baseball field for early Mary circuit (which was repeated 3 times thru the morning). LBC x 20; Flutter x 20; Dolly x 20.
Mosey to snack bar for some tasty treats: Derkins x 15; Dips x 15; Step ups x 30. Rinse and repeat. One more rinse and repeat with Irkins instead of Derkins.
Mosey towards playground with stop for Mary circuit as above.
Mosey to playground for play… Ladder of 5-4-3-2-1 pull-up on count 1, then let yourself down thru count 8.
Jack Webb 1 to 5 back to 1.
Mosey to wall for 3 rounds of people’s chair x 1 min with 40 arm presses.
Mosey to front of school for final circuit of Mary, plus cameo by Runstopper sipping coffee.
Back to parking lot… And because I wanted everyone to get there money’s worth… 5 Burpees OYO. DONE!
Moleskine
Only a handful escaped the warm fartsack for Winter’s Final Stand, but still a great group to lead this morning!
This was Emeril’s 2nd post. Excellent work out there. Can’t wait to see you out there every week.
Sid The Kid keeps getting stronger every week. Way to stick with it… It is great to see new faces becoming regulars!
As always, great to workout with Geraldo and High Tide. You both are great men and leaders!
Runstopper made a cameo appearance while taking a morning stroll with his by far better other half… Great to see both of them!
Thanks for the opportunity to lead. Everyone have a safe weekend!
YHC took us out with a prayer.
Announcements:
Golf Tournament, Mud Run sign ups, BRR sign ups
Never Too Cold on The Peak
Despite the forecast of record-setting temps and sub-arctic wind chills, 4 hearty PAX (or idiots as described by some M’s) suited up to ascend Peak 51 for their weekly dose of high-altitude O2 deprivation. Slim Fast on Q to deliver.
Only 2 in the parking lot with 5 mins to go… Geraldo and YHC… but I said “Just wait… if we build it, they will come…” Then out of the darkness, a lone headlamp appears… Freedom jogging in from his fartsack. Then right on “Q”, Insomniac rolls in, actually early for him…
4 logged-in and disclaimed – Off we went.
The Thang:
Quick warm-up lap around the Matthews Performing Arts Center, avoid the remaining sheets of ice on the sidewalks, then COP in the Matthews Elementary courtyard with some protection from the wind.
Started with some stretching for the 40-somethingers
SSH x 20
IW x 20
Merkins x 10
Slow Squats x 20
Mountain Climbers x 20
SSH x 20
Merkins x 10 (wanted to get to 20)
Time for some grinders. 4 men, 3 stations, 1 man running between stations, handoff, go to next station:
Station 1 – Dips
Station 2 – CDD’s
Station 3 – Step Ups/Jump Ups
We did 3 full rounds… at each station, each PAX did 20-40 reps/station… great effort by everyone… arms were smoked.
Time for Peak 51 Olympic Relay Training…
Lined up on sidewalk next to “warm” side of the building, spaced 2 poles (10 yards) apart.
Round 1:
PAX 1 bear crawl to PAX 2, PAX 2 bear crawl to PAX 3, PAX 3 to PAX 4, back to PAX 2, etc, etc… Took a quick adjustment for YHC to get the math right… So while you weren’t bear crawling, you were doing LBC’s – 5 mins
Round 2:
Same flow, substitute crabwalk and flutters – 5 mins
Round 3:
Same flow, substitute lunge walk and squats – 5 mins
Legs sufficiently smoked after Round 3!
Quick lap to parking lot and back… Q was sneaking in 2 rounds of People’s Chair for 1:00 each with 40 airpresses in cadence.
Back to the parking lot… done!
Moleskin:
I was 100% schitzo leading up to the workout! I had many conversations with myself about what to wear, what to do, should I leave the country, fake an alien abduction, etc, etc…
But in the end, it really wasn’t that bad!! And I had a great time with Freedom, Geraldo and Insomniac. Definitely missed the other regulars, and understand completely why the numbers were small… but also had a great time sweating and freezing with my brothers!
T-Claps to Freedom for jogging in from home!
Nice send-off prayer by Insomniac.
Always an honor to lead a great group of men!
Announcements:
1. Mud Run sign-ups
2. BRR Sign-ups
A Running We Will Go
12 PAX including 1 FNG (Bootlegger… who RAN to/from Ascent with Scissor Hands), started their long 3-day weekend with a not-so-friendly beatdown from Slim Fast. We probably ran a little more than normal for a moderate workout (2.6 mi), but EVERYONE gave it all, and I didn’t see much modifying. STRONG!! High Tide and YHC partook in some pre-Kettle Bell festivities… this by the way is open to anyone interested!!
The Thang
2 warm-up laps around the track with some butt-kickers, high knees, karioke and backwards running. Circle up in parking lot for COP:
SSH x 20
Mountain Climbers x 15
Imperial Walker x 20
Squats x 20
Merkins x 10
SSH x 20
Head back on OPE campus thru trail to Foxworth for Triple Nickel:
5 LBC at bottom
Run up hill
5 Burpees at top
Do this 5 times… hence the “Triple Nickel”
LBC’s at the bottom until everyone finished… head back to football field.
Partner up for exercise YHC stole shamelessly from Swiss Miss!
Partner does called exercise, while other Partner does the called movement out about 35 yards, then mosey back and flap-jack. The same exercise is performed by the partners throughout the whole set:
Set 1 – Partner SSH, while other partner (flap jack each time)
1. Sprints
2. Lunge Walks
3. Crab Walks
4. Bear Crawls
5. Sprints
Set 2 – Partner Jump Squats, while other partner (flap jack each time)
1. Sprints
2. Lunge Walks
3. Crab Walks
4. Bear Crawls
5. Sprints
Mosey to parking lot. Keep partners. Partner 1 starts exercise while Partner 2 runs around median in the parking lot. Keep flap jacking until the cumulative total is reached:
1. 100 Dips (partner cumulative)
2. 200 Step-ups… called due to shortness on time, but most everyone got at least 160-180 cumulative.
Finish with LBC x 15 and Flutter x 15
Done!
Moleskine:
Great to have some new faces out at Ascent this morning, including 1 FNG (David Sexton – Bootlegger) and Kotters Teddy and Incline. Bootlegger ran in and out with Scissor Hands, and wasn’t too far behind on any of the exercises… Great to have you out there and will look forward to seeing you out there in the future!
Also great to have relatively new PAX Chapstick… extremely STRONG given short time in the PAX. Can’t wait to watch you get stronger each week!
As stated earlier, today might have been (or seemed…) like more running than normal… and that maybe true. YHC didn’t plan it that way, but we covered about 2.6 mi in addition to our exercises. Everyone tackled it hard! It was an honor to lead this group of men this morning, and I’m already looking forward to the next time.
Thanks, High Tide for the lead on KB’s, and thanks to Pele for the great send-off prayer.
Announcements
1. Be watching for sign-ups to BRR.
2. Mall Cop mentioned that the F3 Foundation is evaluating building a bridge on the Olde Providence campus to cross a stream in the trails. This is needed! Watch for more details on the website.
3. Watch Twitter @F3Area51 for Sunday morning “F3RumRunner” runs from Arboretum ABC parking lot. These usually launch at 0600 and go varying miles… many options to accommodate many paces and distances.
Death Valley and the Witch’s… er, um…
16 PAX disregarded the threat of catastrophic ice, wind, snow and polar cap shifts to endure a Slim Fast-delivered dose of pain. Of course, it is easy for YHC to say that since I had 2-3 layers on, but I am a self-proclaimed cold weather wuss, so no news there!
Anyway, with a heart-felt disclaimer, off we went…
The Thang:
Couple of laps around the parking lot for warm-up with butt-kickers and high knees. Circle up for COP:
SSH x 20
Mountain Climbers x 20
Imperial Walkers x 20
Squats x 20
Peter Parker x 20
Rock Hoppers x 20
Quick plank stuff…
Next is simple pyramid, ladder, or Witch’s ____ since it was as cold as one… !!!
This is how it looked:
<set> 1 2 3 4 5 6 7 8 9
Burpees 5 5 5 5 5 5 5 5 5 = 45
Merkins 10 10 10 10 10 10 10 = 70
CDD’s 15 15 15 15 15 = 75
Jump Squats 20 20 20 = 60
Nippler Merkins 30 = 30
So the sets are vertical (down). We started at the Snack Shack for Set 1, then to track for sets 2-3, then to baseball field for set 4, back to track for sets 5-6, back to baseball field for 7, back to track for 8, then finish at snack shack for set 9. 2.25 miles total.
Grab some wall… 3 sets of people’s chair with arm presses x50.
Back to parking lot for Mary…
Dolly x 20
Flutter x 20
Protractor as administered by Geraldo
LBC x 25
Done…
Moleskin:
Always an honor to lead and/or workout with this group of men. Of course, the most cold weather averse guy gets to Q on one of the more extreme FORECASTED mornings, but which never materialized. I wasn’t sure which surface was going to be viable… grass, asphalt, both, NEITHER! The main thing was to keep us moving, so hopefully that was accomplished, and hopefully everyone was breathing as hard as I was!
Semi-Gloss, Header, Busch, Stagecoach, Hairball and YHC joined in for some pre-KB fellowship.
No new faces, but man, all of you guys are getting strong! Everyone stayed together pretty closely today, and no one was struggling with the exercises and repetitions, even with the running built-in as recovery. The Witch will be disappointed!
Sussudio took us out.
Announcements:
1. Continue to watch website for 3rd F/Community opportunities. There are a lot of neat ones out there, and they are all very worthwhile.
2. Strange Brew mentioned Fight Club… I thought the number one rule is to never talk about Fight Club… but…. starts Saturday night. Contact SB for more info.
Area 51’s Cure for the Hangover
27 PAX ignored the comforts of their #fartsacks (or backseat) to prove that the only cure for a New Year’s Eve hangover (beverage and/or food-induced), is a good old-fashioned beat down courtesy of Peak 51. All Thursday Area 51 workouts converged at the frost-covered grounds of Calvary to bring in the New Year with some solid 1st and 2nd F.
The Thang:
Geraldo led COP
SSH x 20
Merkins x 15
Squats x 20
CCDs x 15
IW x 20
Wide Arm Merkins x 15
LBCs x 20
The PAX divided into 2 groups. Geraldo took Group 1, and Slim Fast took Group 2. After each Group finished the set, the groups flap-jacked for equal-opportunity.
Geraldo Group:
Head over to the rock pile near the baseball field and partner up.
Partner 1 completes called exercise with rock while Partner 2 runs a loop around the light post.
Flap jack until the total reps for each exercise is complete.
Round 1 100 Curls
Round 2 100 Overhead presses
Round 3 100 Tricep Extensions
Mosey to the shelter for the following exercises.
10 Decline Merkins
15 Dips
20 Step ups (10 each leg)
Repeato
Jack Webb ladder up and down to 5
Slim Fast Group:
Mosey to field for 7’s on the hill — Squats at the top, burpees at the bottom
Mosey back to lower parking lot for some cardio:
4 line suicide, then sprint to 3rd island; rinse and repeat coming back
4 line suicide, then sprint backwards to 3rd island; rinse and repeat coming back
4 line suicide, then lunge walk to 3rd island; rinse and repeat coming back (you can thank me for this one on Saturday…)
4-island suicide; at each island, do 20 squats and 15 LBC’s; plank when done
Return to parking lot for some Mary:
Dolly x 20
Elbow Plank for 45 seconds
Rosalita x 20
Protractor with guest call by Semi-Gloss
Done
Moleskine:
Happy New Year, fellas! Honored to be the first co-Q of 2015, and I know Geraldo concurs with that sentiment! Everyone seemed to be on their game this morning despite a late night for several of you!
Geraldo was on the F3 charter jet last night from NYC… Thanks to him for the co-Q!
Udder and Drop Thrill brought rucks… nice work out there with the added weight!
Marge, great to workout with you for your now 4th F3 workout! Great stuff out there! Planning to see you alot in 2015!
Semi-Gloss notified us that he had 2 left gloves on… didn’t seem to slow him down, but we also expected to see his tuxedo shirt from last night. He must have packed a bag ahead of time to keep in the car… well-played. Spackler was taking a mid-morning break from his festivities, which will resume promptly at 12:00 Noon.
Frasier and Dear Abby were the least affected by the cardio administration from Slim Fast. I guess I will need to build in some extra credit next time!
Great to workout with some PAX that I don’t normally get to workout with given the various workout schedules. Crabcake, Wild Turkey, Icky Shuffle, Dear Abby, Udder, BLC… great to spend some quality time with you guys.
Thanks to everyone for your commitment to all of the F3 opportunities! I know personally it has been a huge blessing for me both physically and spiritually to spend time with you guys each week!
Dolphin, thanks for the send-off prayer!
Announcements:
1. Joe Davis Run 1/10
2. Unbroken Movie 1/10
3. Saturday 1/3 convergence at Ascent – Olde Providence Elementary
4. Slim Fast, Geraldo, Sensei and Mr. Brady are taking #Rumrunner on the road to checkout the Joe Davis course this Sunday 1/4. Slim Fast will send some more tweets… plan to meet at 0530 at Arbo ABC and we can clown car or convoy over to Joe Davis. Plan to be back to Arbo no later than 0800.
Missing Person: Male; Dark Hair; 5’9″; Turkey Legs
OK… So I will only devote a small portion of the BB to lampooning TL for Qsacking today. Even the Run For Your Lifers commented on his absenteeism and said they would keep an eye out for him…. we were all very worried… no, really!! However, with no TL in sight at 5:15, for some unknown reason we mosey’d to the track, led by the Ghost of TL, and proceeded to do a warm-up mile at Fellowship Pace.
After the mile and 25 IW’s, it was clear TL had either been abducted or overslept, so instead of sending a search party, we decided to honor the memory of his last wish and known communication… that we do some speed work.
Group consensus was to do a simple ladder:
4×200 with recovery 200’s in between
2×400 with recovery 400’s in between
1×800 with recovery 800
2X400 with recovery 400’s in between
4×200 with recovery 200’s in between
Finished with some Mary:
LBC x 25
Dolly x 20
Protractor as emcee’d by Gummy
1 minute elbow plank
Done
Total miles 6-6.25 (depending on the extra 400 that some completed)
Moleskin
Everyone did great adjusting to a plan that was conceived 10 minutes AFTER the workout began! And quite honestly it is situations like this that unify the PAX, provide for a humorous story or two, and create ENDLESS FODDER for reminding TL for at least the next 6 months!
‘Bout Time and Mr. Brady were clearly unfazed by the intervals as they smoothly set the pace and never looked back… until they both didn’t realize that when you go UP the ladder, you then come back DOWN! So they completed an extra recovery 400 somewhere in the middle. Nonetheless, strong from both… ‘Bout Time is looking like a veteran! Always great to have you… BRR is definitely in your future!
Great to see Semi Gloss out this morning. No better place to be and I know you are giving it all you got… which is exactly what you SHOULD be doing!
Spackler did some encouragement running with SG, then played catch-up… Spackler always likes it when I takeover running with SG, or whoever the six is… so he can go catch everyone else… It’s a special moment that he looks forward to!
Hannibal, Gummy, Hopper and Horsehead were also giving it 100%! Nice job of blocking out the RFYL’s in the final laps!
Thanks Semi Gloss for the closing prayer.
Announcements:
1. Joe Davis Run
2. Convergence Wed 12/24 at The Rock (I believe… double-check that on the website)
3. Convergence Sat 12/26 TBD
4. Convergence Thu 1/1… Geraldo and Slim Fast will be planning the pain to make you forget that hangover!
Who Put Those Cones There?
14 PAX jetisoned their warm fartsacks to enjoy the Peak 51 Gauntlet! There was some debate as to whether a cone “fairy” or cone “elf” pre-visited Peak 51 to layout 8 pain stations over a 3/4 mile loop. All YHC knows is they were Union workers and they sent me a bill for services plus overtime! I forwarded the invoice to Tiger Rag and the corporate office…
The THANG
Warm-up was done as we visited the cones left by the cone fairy/elves as described above. Warm-up included SSHx20, IWx15, Squatsx15, Mountain Climber x 10, CDD’s x 10, Merkins x 10, Step-Ups x 10/leg, and then SSH x15.
8 stations were spread across Matthews Elementary School property:
1. Merkins x 10
2. Jump Lunges x 10
3. LBC x 20
4. Wide Arm Merkin x 10
5. CDD’s x 10
6. Decline Merkins x 10
7. Step-Ups x 10/leg
8. Jump Squats x 10
Go at your own pace station to station until time is called. Everyone finised 3-3.5 circuits.
Finished with Flutter x 15, Dolly’s x 15, Protractor (as audible Q’d by Joker)
Done
Moleskin
YHC shamelessly stole this idea from Fireman Ed… but I got his permission ahead of time and paid the copyright fee. Most of you know by now how much I hate being cold… and this morning was COLD!!! But the format allowed us to be moving pretty much the entire morning. Most PAX ran between 2.5 and 2.75 miles based on the loop. That is strong, and is a little more mileage than we normally run…. so great job to everyone who pushed hard this morning!
T-Claps to Geraldo and Simba who doubled-down with YHC for a Pre-Peak 5K. This was Simba’s first pre-run and he finished strong! Geraldo and SImba logged close to 5.6-5.8 miles! Anyone is welcome to join the pre-run, and no one is left behind… consider joining us one Thursday in the future!
Great to have Baby Face out for his FNG to Peak 51, and there was a Young Love sighting… great to have you join us!
All of the PAX did great… it is always an honor to be able to lead such fine men!
Special prayer request for Drop Thrill. His Mom passed away last night after battling several health issues for several years. I know there is relief that she isn’t suffering anymore, but it is still a loss! Our prayers are with you, Brother!!
And then Pele let us know that his wife’s treatments have gone great and that they are getting ready for some final treatments of radiation. We’ll continue to pray for her healing.
Disclaimer… Slim Fast’s personal view: God is good… I don’t always know His ways, but I believe He is in control. We had a chance to draw close to Him and each other in prayer to close us out this morning…. it makes for a great way to start the day!!
Announcements:
1. Joe Davis Run 1/10…. get signed up.
2. Watch for convergences in the next couple of weeks over the holidays.