10 F3 LKN pax gathered to earn a little caffeine and fellowship – after their 5K of course.
The Thang:
3.2 miles running total with the following total exercises at 8 stops
IST X 30
Cotton Pickers X 20
Downward dog and calf stretches
40 Mericans
40 CDD
80 Squats
40 LBCs
40 Low Flutters
40 Rosalitas
20 Low Dollys
20 incline Mericans
Rail Hamstring stretches 30 seconds each side X 2
People's Chair X 1 minute
Naked Man Moleskin:
1) Happy to Q at the first official workout where Full Moon is MQ – is he even still in F3?
2) Couple young guys, lots of fast guys and Turnpike questioning whether Starbucks was even open at the completion of the run – we must be growing this workout? Of course that is no reflection on our former master Q Moby Dick. Or is it?
3) Sorry for the wet areas on the greenway – thought they would have dried out since Monday. Some of you cleaned the bottom of your running shoes, some dirtied new running shoes, you are all welcome.
4) Lone Star left a good 1/4 of a lung near Westmoreland I believe. Allergies are definitely in season – take your meds! Consider a bandana.
5) Stromboli was strong like ox running again today – Bourbon Chase training is beginning early for him.
As always – it was an honor and privilege to lead this group!
Aye!
Outlaw