50 degrees – no wind – perfect conditions
PAX : Slow Pitch, Tater Tot, Folsom, Tenderfoot, Greasefire, Biff, Saferide, Stella, Smashmoth, Cosmo, Sweet Sweet, Vanilla Ice, Black Lung, Buns of Steel, Room Service, Brazillian, Mahomes, Black Flag, Tom Tom, Beaver
Q : Retweet (respect)
I arrived at 5:15 am to enjoy the morning. I had a fair night of sleep and was excited for the day. The parking lot had a fair amount of cars for pre-runners. As I started to walk to the school, Slow Pitch came sprinting into the parking lot at break neck speed. It made my heart happy to see him. The two of us enjoyed a walk around the track together talking about our week and the recent car accident that Slow Ptich had on the way home from Future the day of the Nugent
Memorial run. He is ok – his car is not. At 5:30 I called the PAX to order, recited the credo, mission statement, core principles and asked for FNGs (none). I let the PAX know that I usually like to sprint during my Qs but I have a bum foot so today would focus on core and flexibility.
We did a leisurely lap and then gathered at midfield.
Warm-O- Rama:
Sun gods -Big Ones – Tappy Taps – Down Dog – Kneeling hamstring/hip flexor stretching
Great Mumble chatter occurred during all phases of the warm-up!
We proceeded to run a half lap and returned to mid field:
The Thang
• Plank -Forearm plank -Right/left sidearm plank – all led by different PAX for a long 30 count
• Another 1/2 lap
• More core
• LBCs -Flutter kicks -Box Cutters -Heels to heaven – all led by different PAX
• Mumble chatter continued to be excellent
• Another 1/2 lap
We ended with two rounds of American Hammers and a significant amount of stretching including:
Down dog – Prone press-ups -Figure 4 stretching on our backs -Low trunk rotations
Announcements/Prayers
• Several 2nd F opportunities – check Slack
• Poker, blood drive, Heartland Hope, Happy Hour at Casual Pint, Shovel passes next week
• Frosty is recovering from knee surgery
COT: I was asked to make an appearance on the Glu-oom podcast. In preparation for this I have been listening to several again. There is great stuff on these podcast and I would encourage all of you to listen to learn more about your fellow PAX.
6:13: Prayer – lead by Greasefire
What a great day!
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