Intro: Unexpected BC guy showing up to Q a run. What can go wrong!

Conditions: Warm 64 degrees, windy, some rain, and a full moon.

Shortcake Special (Before the BC): Stringbean

Ruckers: Stringbean

FNGs: Melvin Frick, welcome BJB

Disclaimer: F3 Summerville is a peer-led, zero-cost non-profit workout group. F3 makes no representations with regard to the skill level of workout leaders, the safety of the exercises performed during workouts, or the hazardousness of the premises upon which workouts are conducted. Participate at your own risk.

COP:
SSH x 10 IC, more mumble chatter than expected for a simple warm up. Tough crowd!

The Thang: 
YHC wanted to complete a pyramid sprint but we made it all the way up, just never back down.

4 x 200m, 3 x 400m, 2 x 800m, 1 x 1600m with approx 1 minute rest between sprints. Rounded out the the last 400m with light poles sprint/jog (Frolic and skipping with jazz hands were suggested as a modification).

6 Minutes of Mary: 
None

Numberama: 
14

Namearama:
Redo, Mack, Dabo, Saget, Dr Oct, McFly, WeeWoo, Goober, Olaf, Bennie Baby, McGruff, Glowstick, Stringbean, BJB, (welcome)

Announcements:
P200, Freedom Men’s Hike

Pledge of Allegiance:

BOM: (Prayer)
Praying for Freedom Men’s Hikers and their work schedules, praying for the P200 teams and their safety

Devo:
2 Timothy 4:6-7 For I am already being poured out like a drink offering, and the time for my departure is near. ⁷ I have fought the good fight, I have finished the race, I have kept the faith. ⁸ Now there is in store for me the crown of righteousness, which the Lord, the righteous Judge, will award to me on that day—and not only to me, but also to all who have longed for his appearing.

Devote yourself to the service of God and continue to push yourself when life gets difficult. Surround yourself with others that will lift you up and tell you the hard truth. Find your pace in life and partner with someone for accountability. Continue to grow, because no one can just show up with no training expect to be the fastest.

Moleskin:
The second half of the pyramid should have included a second set of 800m, 400, and 200m sprints for a total of 5.5 miles. However it wasn’t a shabby 5.5k with an average 8:40 min/mile when breaks were removed from the equation. Our FNG BJB attempted to be sincere, but our minds drifted to BBQ upon the mention of his name Melvin. So welcome Big Joe Bessingers, BJB!