February 24th, 2018 By Fire Chicken

17 boarded the bus on a perfect low 60 degree morning to make Saturday great.

Warmup: Mosey to the sound lot (love the echo) for 20 SSH + 15 Hillbillies + 2 – 10 count hamstring stretches

Thang: Find the school and then get home! Pax would run to a predetermined location to have us to an educational exercise. Prior to all arriving the earlies would do a teacher aid exercise until Pax arrived.

Stop 1: Railroad Track – Grab an iron plate – Teacher’s Aid (TA): Squat with plate – Main Lesson (ML): 15 ManMakers w/ plate
Stop 2: Bottom of Allen Street – TA: KGBs – ML: Quadrorama up Allen Street
Stop 3: Fox Fire Lanes – TA: Low Flutter – ML: J-Lows 20 (IC)
Stop 4: Woodrow Wilson Playground – TA: Apollo Onos – ML: 20 Pull-ups
Stop 5: Tucker Realty – TA: Freddie Merks – ML: WWIIs x 20
Stop 6: Side road to Research Campus across from Walnut – ML: (Did this first) Jacob’s ladder on each side of road 10 – Incline Merkins then 1 – Derkins until 1 – Incline Merkin to 10 – Derkins: TA – 6 inches
Stop 7: Parking Deck – TA: Run stairs to top then start LBCs – ML: 20 – LBCs (IC)

Run out of parking deck around horseshoe then all pax grab our 6 and head to Mary

Mary: Trick Daddy’s x 15 (IC) to Down Dog to Upward Dog to Child Pose

Moleskin: Great turn out and happy to see all pushing hard. Amway made grand late arrive to everyone’s pleasure and Fire Chicken left early to handle M’s singing appointment. Total run ended at 3.6 miles not to mention all the pain stations. The Jacob’s ladder did the trick toward the end as well as horseshoe run that is always longer than you think. Shout out to Grand Master making obvious strides in improving his pace. Solid Coffeteria with good conversation about how strong F3 Kannon has started and our potential. Our workouts will not get easier but you will get better. Good to name an FNG as new friends are always welcome. Burg remember man makers are always easier when you turn the iron plate the right way makes for nice finger grips. Great to see Talledega and SilverBack out with our group.

Praise for Silverback’s mom’s health and recovery, prayers out to the people in Broward County Florida still struggling with the shooting (special to the Lynch family who is my S. FL salesperson – his son is still hurting).

Thanks for letting me Q and putting up with all my chatter.

Catfish

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