Pax: TC, No Cry, Chiclets, Reba, Tassels, Lutefisk, Captain Sully, Bunz, Cyclone, Rancid, Burroughs
Co Qs: Gunner
Weather: Windy and cool, but no moisture in the air.
At 0700, the pre-ruckers, Othello, Rancid and No Cry concluded and was a big part of the cheerful opening this morning. Sticking with F3 Omaha protocol, the Mission Statement, 5 Core Principles and Circle back for the 6 were cited before heading out.
Today’s beatdown was a 3-mile string of pearl style beatdown. This running beatdown was passed on the fact that the Q is avoiding upper body exercises due to a nagging shoulder injury. Due to the fact that a few Canyon regular pax members are not terribly fond of running, I did notify those pax members what was planned for this Saturday morning.
This morning ‘s course was a trip to Bauman Park in the Litty Italy neighborhood. This park is an off-the-radar gem of a park that is not very well known so it was fun to take some of the pax to this location. We left the shovel flag location, and we headed to the Heartland of America Lake Overlook to loosen up the lower backs before our runs. After this short warm-up, we moseyed to the Durham Museum parking lot for our first stop.
At each stop
10 E2 Ks
15 IC Heals to the Heaven
15 IC Freddy Merc
15 Big Boys
1st Stop -Durham parking
2nd stop – St. Frances Cabrini front door
3rd stop – Bauman Park benches
4th stop – Santa Lucia front door
5th stop- Conagra Drive
The total miles for the run was 3.01. It was a front-loaded course, meaning the tough uphill was on the front half of the beatdown. Once we reached Bauman Park, it was downhill from there. We passed by Amtrak depot, Orsi’s bakery, the police horse stable and Conagra. We cut through Conagra’s campus to run along the lakeside to the Farnam Promenade and back at the shovel flag at 0645. We did 5 sets of Capt. Thors to wrap up the 50-minute beatdown. We had the typical F3 announcement and prayer intentions and the COT to was about getting through tough stuff with the help of someone else. Just like running up 10th St. was easier with someone next to you.