YHC was sure Abu was going to do some of the work during his Summit Q that was prepared especially for this day! Once he set a route, the plan was safe! Warning/Disclaimer was put out on the #TwitterMachine yesterday! The PAX have been loading up the miles, but hill work is hard to come by in these parts. Even when we do find hills we don’t do the work that was done today! Fortunately for the PAX and #TheSasquatch, the Q was going to be done by Tonka and then it got canceled by lighting. #TheSasquatch knew what YHC had planned!

Warm-up

Mosey toward the Boat Ramp via Indian Run going towards Green Street!

The Thang

Break into small groups of 3!

Sprint (90 to 100%) to the top (1st street).
Mosey slowly back down.
Rinse and Repeat 2 more times trying to beat or come close to same time!

Mosey to the Parking Deck via Scout Run going to Summit then 4th!

Sprint (90 to 100%) first ramp.
Mosey the next ramp.
Pickup the Six.
Rinse and Repeat till you reach the top!

Same thing returning to the bottom!

Touch each stair to the top!

Alternate Backward and forward down the ramp.

Mosey to 3rd Street Hill via Apache Run!

Mosey down the hill!
Each break in grass Sprint to the top.
Rinse and Repeat till time is called!

Continue Apache Run back to the #ShovelFlag!

Finished with 12 Mountain Climbers IC in honor of #PTSD!

BOM

YHC has a friend that used to be at his school that lost his father.

String Bean mentioned Will Styron, local teenager, passed.

String Bean mentioned Sky Fortress brother passed.

PRAISE – Gazelle was able to get back running.

Continued prayers for others recovering.

Rafiki mentioned Doug that had procedure on his ear last week and continued recovery.

T-Bone’s schoolmate that is in a coma.

All of us as the BRR starts in exactly a month.

YHC closed us in prayer!

COT

Lunch is @ Christy’s EuroPub today @ 12pm!

Book Study @ Hot Purtuit’s today @ 6:30pm, there will be food! Help send Rambo off to Cuba!

Get your F3 license plate, link for this and more @ www.f3enc.com/announcements!

Moleskin

If you can move without any pain, you did not go 100%! Looking forward to a nice cool down home run tomorrow! Not only did I get stuck with the 2 fasted guys right away, got to do an extra Apache Run too, what a blessing? All 9 PAX pushed themselves to their limits. Was good to see Matlock and Nooonan coming cruising in from Elm Street. After the advertisement yesterday @ #MASH, Matlock was sure he was going to #RunStrong! Hopefully him and Noonan made it back to Elm…

#Coopstrong almost had their full van, minus T-Bone. Matlock represented Van 2. The other 4 were from #PTSD! Today was a decent simulation of #BRR! I was in the mountains this week and though our work was touch, we got some long hills to climb…

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