FNGs:
None
Warm Up:
stretch and chalk
The Workout:
Slow is smooth and Smooth is Fast 3Mile Mozie
Mary:
Mumble Chatter
Announcements:
Check Slack
T-Claps (Recognition):
None
Prayer:
All those traveling, health and healing for the Pax and their loved ones.
13 + 1 PAX chased the sunrise for 5+ miles. Many stayed for the core challenge work out afterword.
Great chatter! Thanks for coming out!
Bo Time, Popeye, Banana Seat, Bernie Left Eye, Goldfish, Jellybeans, Abe, Loafer, Bird Flu, Escobar, Gizmo, Wide Right
FNGs: none
Warm Up: 1 penalty burpee by YHC for being a minute late
The Workout: We started out on the red route. We stopped for some squats and merkins along the way to break things up. We then continued on the yellow route, charging ahead with no extra exercises. Went over time a bit, but got a solid 4 miles in. Great mumblechatter as usual.
Mary: who?
Announcements: Learn CPR!
Prayer: Escobar’s M
Four runners for EC: Downrange, McNugget, Six-Inch, Moose
Four ruckers: Sprinkler, Subaru, Escobar, Lube
Warm up: SSH 25x, stretch OYO
ME: Standard route.
Challenge: Fartleks – Planned for 1 mile warmup, followed by 3 minutes FAST and 1 minute SLOW, but decided to do distance instead. 1 mile warm-up, 0.5 ON and 0.5 OFF. Fumunga joined for all of these. Six-inch and Moose ran at their usual fast pace. McNugget and Downrange for a steady run.
COT 7 am.
Announcements: Need a Q for 3-Alarm this coming week.
Prayers: Escobar’s wife undergoing chemotherapy, Fumunga’s dad recovering from knee surgery. Moose took us out in prayer.
Photo: Yogurt and iPhone 8 on the group selfie with the flag.
Second F: Focused on Fumunga’s passport photo and Moose quizzed us on the U.S. citizenship test.
Have a great day!
Yogurt out
Nine PAX converged on Possum Trot from near and far.
WU: SSH 25x, Imperial Walkers 10x, Hillbillies 10x, Arm Circles F/B 10x, BB sit-ups 20x
ME: Grab a rock. Success. Count off. Failure. Finally determined we had nine PAX. Then, we managed to count off as Group 1, 2, 1, 2, 1, 2…
Thang 1: Group 1: Slide rock across parking lot while bear crawling. Lots of different methods, including Sprinkler with a steady slide all the way across, leaving a nice skidmark; sliding and rolling was the most common approach, plus a couple of tosses. Group 2: Arm exercises, including curls and overhead press. At least two successful rounds. Time to move on!
Thang 2: Mosey with rock overhead and place rock at bottom of hill. Together, climb hill and do exercises on guard rail 5x. Dips and irkins. Requested by Gump.
Thang 3: Slide rocks for the final time down the back stretch (to make up for losses at parking lot). Return rocks.
Thang 4: Tennis courts. Group 1: BTW 20 second count. Group 2: Plank hold
Thang 5: Suicides on tennis courts. Beautiful courts, four courts wide. Requested by Six Inch.
Mary: Low slow flutter, Freddie Mercury, pickle pounders, Superman
Announcements: Q ‘Em All Challenge
Prayer Requests: Escobar’s wife receiving cancer treatment, Ausfart’s wife recovering from surgery, military personnel shot down in current middle east war.
