Warm up:
Ran from Cowboys parking lot to JV Washam Elementary School
The Thang:
Do the following, 5 times:
10 pull-ups, run a lap around the basketball hoop (approximately 200 yards)
20 dips, run a lap (see above)
25 merkins, run a lap
30 LBCs, run a lap
Return to Cowboys parking lot
Mary which included:
30 WW2 sit-ups
30 Low Flutters in cadence
15 pretzels (both sides) in cadence
15 W’s in cadence
Naked Man Moleskin:
Let’s talk about F3 LKN’s premiere CSAUP and charitable funding source: The 2nd Annual Basin Run is here! Come out and join the fun!
What: LKN's Basin Run Relay presented by F3LKN
RACE WEBSITE: http://jonesracingcompany.com/lknbasinrunrelay/
· 70 mile loop around Lake Norman starting and ending at D9 Brewery
· Course updates from last year coming soon
· The course will be split into 12 legs
· Opened to the public including anyone over the age of 18
· Maximum pace will be capped again this year
· Relay race safety rules enforced: Reflective vest, headlamp and rear-facing blinker required from 10pm – 7am
When: The party starts around 6pm on Friday November, 2nd at D9. The shotgun start for the race is 10pm and goes through the night circling Lake Norman and finishing at D9 Brewery, Saturday November 3rd. The after party starts as soon as the first teams cross the finish line. Bring your family, your neighbors, and Steve in accounting who doesn't talk alot. It's a celebration, bish!
How: We have partnered with Jones Racing to put on this memorable event. Pricing per team starts at $350 and increases as we get closer to the event. The team captain can register his or her entire team at once via the JRC site.
DIRECT LINK TO REGISTER YOUR TEAM: https://jonesracingcompany.redpodium.com/lkns-basin-run-relay
Transportation: It's up to each team to determine ideal transportation. Given the short length of the course, there are no van rental options.
Many thanks to Mini Me for EH’ing me 5+ years ago at a Mt. Zion “Journey” men’s breakfast. He is such a dreamy guy and I’m so darn glad he brought me to this group of men. If you feel the same – either that mini me is dreamy or – that you are thankful for the brother who EH’d you, spread the work. Someone out there is praying for this and they won’t know unless you tell them. Someday YOU might be dreamy.