One of my goals this year was to attend 100 F3 workouts and Q 12 times.  Seems like it should have been easy enough.  Attend 2 workouts a week and Q once a month.  No biggie.  And yet, last week I was still working hard to get those last workouts in and find an opening on the calendar to sign up to Q.  And that’s when Lone Star reached out to me with an opening at Java.  Done deal, even though I’d never attended Java before.  I just hoped someone would show up to help keep me on track.

And show up they did.

FOGO was the first one on the scene this morning, followed closely by Airstream.  The rest of the group came in hot and we began our mosey to warm-up behind Walgreens. 

The warm-up was the usual:  Disclaimer, SSH, Windmills, Carrot Pullers, IST, Toy Soldiers, and Calf Stretches.

Airstream provided excellent guidance on the route and we quickly made our way up Sam Furr to Kenton Circle where we performed:

              10 low slow Merkins

              10 low slow Squats

              10 low slow Curb Merkins (each arm)

              10 low slow Curb Squats (each leg)

              10 Dips on the circle garden in cadence

Mosey down Kenton Drive to Elevation Church were we grabbed some picnic tables and performed:

              10 low slow Derkins

              10 low slow Squats (touch your butt to the bench)

              10 Step-Ups (each leg in cadence)

              10 Dips

              10 Low Flutters in cadence

We made our way up to Catawba Avenue towards Robbins Park.  At this point, we realized that I had been a bit too enthusiastic on our exercises.  Who knew that in order to run a 5K in 45 minutes you should really only do 3 exercises at each stop?  Actually, everyone but me knew that.  Oops.  Rookie mistake.

So at Robbins Park we found some benches, but didn’t use them.  We just did 10 low slow merkins, 10 low slow squats, and then 10 regular merkins in cadence.

We made our way down Robbins Ridge Road with 8 minutes left to complete 1 mile.  Or was it 1.5 miles?  Or maybe 0.75 miles?  It really all depended on who’s watch you were looking at. Regardless, the group followed Pennington Drive to Bridgeton Lane to Cranlyn Road and finished up with a few laps between Starbucks and Victoria’s Secret to ensure everyone got their money’s worth.

At 6:17 – Recover, Recover.

Definitely a great workout that I’ll have to plan to attend again.  A great group of guys this morning who pushed hard on the uphill and gave the exercises their all.  We even had an injured Riverboat join up for coffee.

And . . . today I completed 100 workouts and 12 Q’s in 2023.  Nice.

Thanks for letting me lead you all today.

Hollywood