PAX (7): DirtyMO, False Start, FannyPack, Groundhog, Irene, Special K
A chilly 30 degree morning greeted the two pre-runners (YHC & Irene) at 0500……”Spring” my ass!! By 5:30 however, it was much warmer at least for two of us 🙂
7 total pax joined up at The Rubicon here on the 21st of March and after disclaimer was given, off we went. BTW, when Groundhog showed up right at start time, YHC knew the Rube had just bested Academy’s numbers by 1!!!
Without moving an inch, pax jumped right into the warm-up.
Imperial Walkers x21
Mountain Climbers x21
Arm Circles (fwd/bkwrd) x21
F3’s 5 core principles were recited as well as a time keeper & sweeper assigned.
Somewhat of an extended warm-up but a Merkin Mile was next up on the docket alternating between Regular/Wide/Diamonds.
Back to the grass field between parking lot & pool. This never gets much use and the pax figured out why.
Two sets of 21’s and the second one was nailed with everyone stopping in sync on the 21st SSH!
Black Jack (21) on the field with Shoulder Taps & Flutters.
Done with just enough time for some quad burning (squats) to Flower by Moby….green Sally UP and green sally DOWN!!!
This Saturday the Get’R Done Run at Fowler Park (Fire Swamp). Multiple distance options (5K, 10K, Half and Full Marathon) AND NLB guys will be there. 7:00 am start but arrive by 6:30!!
CSAUP – HALPHA Day
When: April 21, 8:00 pm until April 22, 8:00 am
Where: Rubicon (Wills Park)
Why: Because it will be fun, they say….
What: 12 Beatdowns in 12 hours (45 minute BD and 15 minute break…with mix of regular bootcamp, run and ruck)
Prayers also for Groundhog’s neighbor’s son Andrew. Bad ear infection/issue and surgery was needed.
Prayers for those F3 brothers that have been missing in action.
Good lively group this am that put in the work to better themselves. Honored to lead and can’t wait for sleeveless shirt weather again.
Shout out to Fanny Pack (& Morphine) for the great idea shared in COT about time with your 2.0’s. Challenge thrown out to get back to spending some quality time with kids during bedtime and read 15-20 minutes to them….even if they are older and you’re reading Ender’s Game instead of Thomas the Train.