June 20th, 2019 By Christopher Smith

Warm-UP/THANG Combo:

Mosey to Bridge – Stop for a few exerices

DIPS x 20

Incline Mercs  x 20

DIPS x 20

Decline Mercs x 10

Mosey to Back Medical Parking Lot

Squats x 15

IST x 15

Arm Circles

Partner Up:

One person completes exercise on each end of the lot, 10 on one slide and then exercise to the other side and do 10 more, while the other partner runs a lap

100 Cumulative

Mercs, b-ball slide

Jump Squats – Quad

WWII – Bunny Hope

50 Cumulative (with a shorter lap distance)

Down-Dog Mercs – B-ball slide

Low Squats – Lunges

LBC – Dealer’s Choice

Reset:

KGB x 15

Alt. Superman/Ironman

Mosey back to AO

Broga

Moleskin:

Overall great workout. Lots of sweat and a solid pace with constant movement by all! Everyone made it to the LBC set with Backdraft/Indy & Pvt. Ryan/Pyscho T teams leading the way! The humidity kept the chatter low b/c we needed every breath to work it out! I mixed in a few exercises before the official warm-up b/c I figured if FireChicken could count a run to Beverly Hills Park a warm-up, well, then all bets were off!  I did pour a sip on the concrete and remember him fondly though by throwing in some bunny hops of my own.  They were met with some mild complaints but quickly followed by just doing it! I must note that for the first time in the history of my life, I actually finished 1st in a run back to the AO.  I’m not sure if it was just the Q mojo or the humidity or maybe that the guys just felt sorry for me, but I was honored and proud for whatever reason.  In fact, don’t ever tell me; just let me have my moment!

I’m failing completely as the Q in forgetting one of our amazing 13 studs from this morning and for that I am truly sorry.  Not as sorry as Backdraft is when he has to run behind Anvil and let Anvil’s little sweat beads pop him on his chin, or as sorry as Mayweather was when he missed a block exchange, or as sorry as Pvt. Ryan when he found out that hot meat sauce actually does include meat, or as sorry as Luther when he realizes that Coach K really has let the game pass him by, or as sorry as Deertick when Indy forgot to pick him up that one time and he was dressed and everything, or as sorry as Look Me UP will be when no one shows up to run with him in the morning and makes a comment like, “now you know how it feels,” but I am sorry.

Prayers were sent for Luther’s coworker who lost her mom, Spud’s employee who was losing her job, Lil Schute and his wrestling camp, and John(?), Indy’s friend with his loss.  In the words of a Switchfoot song, “Life is short; I want to live it well.  Every breath that you take is a miracle.  You can’t take none of that through the door; I’m living for more than just a funeral.  Life is short I want to live it well.”  My life is better with you guys and F3.  Thanks for allowing me to lead.  Be The LIGHT!!!

 

 

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