Today was all about running stronger, so we worked the legs hard. This Q was inspired by Less Nessman from F3 Raleigh and his Green Flash Q. You runners want to get fast and the only way to do that is to focus on key muscle groups. A sweet 16 pax figured out this numbers game.

The Thang

  • 11s at stairs (run up stairs on right sides of road): Squats at top; Donkey Kicks at bottom (run down road)
  • 9s up College Hill: Larry Birds at top; Double Jump Lunges at bottom.  (we got through about 1/2 of this one)
  • Sprint with a bonus in bottom parking lot: burpees on one side; Spider-Man’s on other.
  • Mosey back to the flag

BOM/COT: Please keep Hot Pursuit and his son Chris in your prayers. Belly Dancer’s father, Randy. The Closed Hand’s Grandfather-in-law getting well. Prayers for our kids away at camp. Those with cancer and their families. Injured pax who need a little support and healing.

Announcements: Sign up for Sasquatch. Join the pax for 2nd F Lunch each Tuesday.

Moleskin: Today was about moving constantly and wearing out our legs. Tiny Dancer was talkin a little smack after the Doughnut Shop yesterday, but today he was silent. YHC had to create some “fake news” to keep the Twitterverse interesting.

The Heavy Drop Training motto is “No one cares what you can do fresh.” The idea is that we can only get stronger when we are tired. Today was aimed at the legs. There was a lot of mumble chatter about a snake on the left side steps,  on Monday, but luckily on the scout run at 0510, only the tripping hazards were noticed, so we avoided hearing Mayhem squeal like a little pig over a snake… Slim Jim is a beast and in the last several photos, I noticed only a sliver of his head was noticeable as he stood in the back. Now this Double Respect stud runs with no shirt on AND then hides behind a younger pax. Today’s photo was a brief honor of that man. We always brag about him when I see his daughter at a teacher training. I hope to be as much of a stud as him when I’m 60+.

TClap |
6