7 PAX for The Bridge run.

As we gathered and compared running shoes, a few of the PAXs reminisced about some of the difficult first POSTs. Jersey Boy recalled a tough workout with Moses, where JB struggled to run the last 200 yards, however Moses pushed JB to the end 👍. We would see if any of these PAXs suffered 😡 that same fate, or would the Q take it easy ??? 🤷🏼‍♂️ Gotta continue reading to find out the PAXs fate.

Mosey through the HT front parking lot over towards the entrance to the bridge and up under the lighted parking lot of the medical building for

Warm-aroma – slow IC windmills X 10, long snapper IC X 15, chin to right knee for 5 count hold, pivot to the right for runners stretch with 5 count hold, flip flop both chin to knee & runners stretch, IST IC X 10, toy soldiers IC X 10.

Mosey to the entrance of the Greenway. Instructions were to stop at each ‘F’ence for partner hand clap Mericans. JB announced he would graciously be the odd Man (by an odd number count of PAX) and do his own exercises. 1st ‘F’ence went as planned, however JB somehow heard or the Q didn’t clearly articulate, and JB wanted to stop at the ‘B’ench.

Bridge: 11 count ladder. Bottom of the ladder = SSH, Top of the ladder = CCDs. Start with 10 count at the bottom and 1 at the top and traverse until opposite count.

Grab some curb for – inclined curb Mericans IC X 10, Rocky Balboa IC X 15, 2 rounds each

Hill work: PAX broke up into 2 groups. 1st group sprinted the hill in 35 seconds, 2nd group sprinted in 36 seconds (honest PAX did eventually say 33. Repeato

Mosey back along the Greenway, but stop at each ‘B’ench for 5 squats or rest.

At the base of the bridge entrance of the Greenway instructions were for slow isoplymetr?? (Fancy word for walking backwards 😀) up the bridge.

Line up along the curb for – mobility moment: mountain climbers and pigeon into Upward Pigeon. Then core: LBCs IC X 10, pretzel crunch IC X 10 ea leg.

Mosey to the front HT parking lot for: Accelerator

Mosey back to launch

Recover, Recover

Announcements: Black Friday convergence at Viking. See Preblast site and social media posts for more details.

F3 Christmas Party Dec. 1. Please see Preblast site and social media posts for more details

Prayers: very tough moment 🥹 to hear about 2 separate mental health issues 😞. JBs buddy Nate in need of help with bipolar behavior. Bijoux’s sister in law’s sister in law (hopefully I got this right) experienced a bipolar incident which placed her into intensive care. Please pray for both of them 🙏.

Injury healing prayers for Cubicle with a shoulder injury

Moleskin – having JB in attendance always leads to the opportunity of hearing his insights. He’s definitely a thought provoking guy. This morning he was trying to figure out what a tweet on X is now referred. I think I heard him correctly when he said, “excretion”? I’ll leave it at that 🤷🏼‍♂️. JB don’t ever change, as I enjoy your insights 👍.