Date: 2025-04-19 AO: the-rock Q: ductwork PAX: Runstopper, Snuka, Flatiron, geraldo, ductwork, Mr. Magoo, jet_fuel, gummy, Razorback, @limey, @schwarber FNGs: None COUNT: 11 WARMUP: A very thorough warm up run across 51 where the groaning commenced as the PAX knew the dreaded route to Five Knolls Ended up in a flat-ish cul-de-sac for IW, LSS, Hillbilly, Plank, Mountain Climber, Runner’s Stretch (YHC failed to get in Sharon Towers #fail)
THE THANG: A variety, albeit not hopper’s “garden variety” but a nonetheless a variety of runs to street lights & mailboxes for called exercises (Merkins, Squats, CCDs, LBCs, Lunges, Burpees) with a long suicide sprinkled in. The PAX inched ever so close to “just the tip” of the Knolls, high on anticipation & anxiety. But like a big ol’ tease they were sorely disappointed as YHC turned and headed back to campus.
Back at Calvary for obligatory rock work with runs in between (15x curls, shoulder press, bent over rows, flutter press, Louganis, skull crushers)
Onward to the grassy knoll for 2 rounds of bench work (10x incline merkins, derkins, dips)
Final mosey to the new church entrance for Pax choice 5 burpees or 15 merkins
MARY: Dealer’s choice around the circle (Freddy, Heels to Heaven, Leg Raises, and some amazing yoga stretching courtesy of Runstopper)
Strong work by the entire crew 3.25 miles or thereabouts. #NapWorthy
ANNOUNCEMENTS: Brewruck Memorial Day Weekend
COT: YHC with prayers for brokeness & healing. Specifically for Runstopper’s family, The Worm’s continued recovery, Flatiron’s recent break-up. Praises we serve a Risen Savior that offers eternal life. As Billy Graham said, “Mountaintops are for views and inspiration, but fruit is grown in the valleys.” Thankful to share those highs & lows with the men of F3. Happy Easter, gents