JAVA 4-11


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