Cold 33 deg
Warm ups
TTT x 10 IC
Don Quotie x 10 IC
Plank Strech
Mountain Climbers x 10 IC
The Thing:
As christmas music plays the pax were directed to do exercise till fail. Then when they cannot complete they would run for rest.
C Curls
H Hammers ( American Hammer)
R Rum Squats
I Intermitting squats
S Speed Humpers
T Tricep extentions
M Man maker Murkins
A Al Gore
S WW1 Sit ups
Indian Bear Crawl
Mary LBC
Pledge
Announcements
Prayer
Weather: chilly temp 37 degrees
Warm up: waiting for 5AM
Various miles and routes run through Nexton
numberama: 18
COT gathering at the outdoor seating of Starbucks. Good conversation and fellowship
The Standard was upheld
Weather: humid and moist 68 degrees
warm up: waiting for the Q
The a Thang.
all ran various routes and on I am sure is the Milton 5 miler
COT: thanks to City Slicker and Placebo for stepping as Schrute slept pass the alarm.
nothing feels worse than calling the Q and missing it.
the Standard tarnished this AM m
“Run when you can, walk if you have to, crawl if you must; just never give up.”
Dean Karnazes
Conditions: Low/mid 60s, a little mist.
0445: Begin running
0530: End running
Pledge/COT/BOM/Devo
The first sprint triathlon of the season siphoned off some numbers, but a still-solid group of 17 got a case of the runs (and rides, and rucks) at The Creamer on Sunday.
Conditions: MOIST
The Thang
0500ish: Start
Between 0500-0645: Finish exercise, begin coffee
Oh yeah…give me all of that Creamer.
Conditions: Low 40s, clear. Perfect.
0500: Start running.
0545: End running, begin coffee.
Notables:
Critters spotted: 0
Themes of the Day: 1 (Snowden jokes)
PAX running with injured ribs: 1 (Myrtle)
Lights worn by Old Flame: 3
Groans at aforementioned Snowden jokes: Innumerable
Conditions: Warm and humid but not quite as bad as usual
FNGs: None
Disclaimer: Given
TTT x 15 IC
LBAC X 10 IC fwd and bwd
SSH X 15 IC
10 Burpees OYO
DQ X 10 IC
Mosey to block pile and get one block each
The Thang: Modified Shocker
3 stations around Doty. Start at 25 merkins and 25 LBCs and descend by one rep per station. Run between each station. YHC led the group through the first loop of 25, 24, and 23 reps. The blocks were at the 2nd station and the merkins there were done on the blocks. At the start of each new loop, 5 burpees were required. After the first round, the Pax were OYO until time was called with about 5 minutes left. I believe the front runners were down to 6 reps when time was called.
Mary: WW1 Situps x 25, American Hammer x 25, LBC x 30 IC
Numberama, namearama, Pledge, COT
Moleskin: YHC was DR on vacation last week and missed the monthly Shocker at the garage so decided to bring the Shocker to Seismic. Since we don’t have stairs at Doty, I made a couple of modifications to make sure it wasn’t too easy for the Seismic crew. As expected, this crew kicked ass and got better. Thanks for the opportunity to lead!
Runners run, they run for fun.
They run for fun in the hot, hot sun.
They run at night, they run a ton.
One run, two runs, three runs, more!
Five runs, six runs, seven runs, sore!
Run in races and medals you score.
Some runners are dudes, and some are chicks.
But in F3 our runners have dicks.
Some runners are black, and some are white.
Run too much and your calves get tight.
Run runners, run runners, run runners run!
Run all day in the hot, hot sun!
Run all night, run for fun.
Run, run, run until you’re all done.
Run on road and trails, in mud and sand.
Run ‘til you’re tired, then pause and stand.
Then run some more, you’ll be grand.
Run runners, run runners, run runners run!
Run your whole life, run ’til you’re done.
And just when you’re ready to give up the ghost,
Take one last run, and give it your most.
Fitness. Fellowship. Faith.