Whetstone
9/20/22
75 degrees – 60% humidity – perfect conditions
PAX : 15
Tea Party, Mr. Myagi, Uncicycle, Hei Hei, Lincoln Logs (respect/respect), T-Ball, Kryptonite, Big Unit, Da Kind, Smelly Cat, Longneck, Sasquash, Boji, Steeple, Vlasic.
Q : Retweet
I arrived at 5:00 to survey the scene and enjoy the morning. One of the best things about Qing is the early arrival. I was met in the parking lot by Kryptonite. He recently returned from a trip to the NW. Several runners slowly trickled in.
At 5:15 am, I welcomed the PAX with the mission statement, 5 core principles, asked about FNGs and reminded them that I am a semi-professional. I reminded them my goal was to get our heart rates way up.
We proceeded to take a quick jog to the around the school to the basketball court for Warm-a- Rama.
• 15 Tappy taps IC
• 15 Big Ones IC
• Wide leg hamstring stretch – 30 sec hold
Pre – Thang – core up
• 30 sec plank
• 15 Nolan Ryans on the left arm
• 30 sec plank
• 15 Nolan Ryans right arm
• 30 sec down dog
• 30 sec plank
Thang
We proceeded to the track where we performed a dynamic warm-upconsisting of 100 yards of the following:
• Butt kick
• High knees
• Overhead reaches
• Stride outs
After the warm-up it was time to get our heartrates up. We divided into 3 groups proceeded around the track at a brisk pace stopping every 100 yards stopping to perform 20 reps of each exercise:
• 1st lap – merkins
• 2nd lap – squats
• 3rd lap – overhead claps
• At this point I asked for various heart rates – several PAX responded that theirs were over 150 – mine was at 172 (I should have been dead).
• 4th lap – Johnny Dramas
After gathering at the end of the track to stretch our hamstrings/piriformis/trunks/calves we returned to the shovel flags.
5:54 – Name-a-Rama
FNG -none
Announcements:
• Several 2nd opportunities – check Slack
Prayer Requests:
• .Ketchup and Short Sales families
COT:
We all have various levels of our best – mentally, physically, spiritually. We can’t be our best every day. What is important is that when you don’t have your best, you keep at it. You keep trying – whether that be at F3, with your job or with your family.
5:59 Prayer lead by Steeple
Aye! Retweet