YHC remembers saying yes to Q, but was reminded today was that day at #RunStrong earlier this week. YHC has been working on a project at work that could’ve affected the ability to post. Fortunately was able to finish early this morning and be here to Q! RedBox had a wienke in his pocket, but tucked it back in… Didn’t engage too many PAX because YHC wasn’t 100% sure he would be there. Everyone was at least 5 minutes early so we said our hellos, etc, but then it was time to…

Warm-up

5 Punch Jacks IC
5 Copperhead Squats IC
5 Imperial Walkers IC

10 Punch Jacks IC
10 Copperhead Squats IC
10 Imperial Walkers IC

5 Punch Jacks IC
5 Copperhead Squats IC
5 Imperial Walkers IC

The Thang

The other 50/50 reference is for 50% run/50% bootcamp!

We lined up on the track for an Indian Run, we took a left after the first field and headed toward the Wall of Merkins.

5 Irkins IC
5 Merkins IC
5 Derkins IC

10 Irkins IC
10 Merkins IC
10 Derkins IC

5 Irkins IC
5 Merkins IC
5 Derkins IC

We finished our Indian Run back to the Shovel Flag!

5 Hallejuhs IC
5 Carolina Dry Dock IC
5 Michael Phelps IC

10 Hallejuhs IC
10 Carolina Dry Dock IC
10 Michael Phelps IC

5 Hallejuhs IC
5 Carolina Dry Dock IC
5 Michael Phelps IC

We lined up on the track for a Scout Run, we took a right on the bridge and headed toward the Shelter of Legs

5 Alternating Lunges IC
5 Foot Release Squats IC
5 Alternating Step-ups IC

10 Alternating Lunges IC
10 Foot Release Squats IC
10 Alternating Step-ups IC

5 Alternating Lunges IC
5 Foot Release Squats IC
5 Alternating Step-ups IC

We finished our Scout Run back to the Shovel Flag!

5 WWI IC
5 Nolan Ryans Right IC
5 Nolan Ryans Left IC
5 WWII IC

10 WWI IC
10 Nolan Ryans Right IC
10 Nolan Ryans Left IC
10 WWII IC

5 WWI IC
5 Nolan Ryans Right IC
5 Nolan Ryans Left IC
5 WWII IC

We lined up on the track for a Apache Run, we went straight to Burpee Island!

5 Burpees IC
5 Reverse Burpees IC

10 Burpees IC
10 Reverse Burpees IC

5 Burpees IC
5 Reverse Burpees IC

We finished our Apache Run back to the Shovel Flag!

BOM

Urraca’s praise of his family members health improvements.

RedBox gave praise that the country is opening a little more and allowing people to visit people in hospitals.

YHC asked prayer for a job opportunity.

YHC closed in prayer!

COT

Lunch today @ Marabella by PCC!

RedBox has a Birthday Q @ #StarbucksRunClub tomorrow!

Salt Lick continues his Q tour here next week!

Moleskin

YHC was thankful to be out here and post with these guys. When anything can be done in cadence, do it in cadence. That is one of the biggest things of F3, staying together and getting stronger together! Most of the time we were in sync, till the burpees (due to multiple movements). Great to see Condor and Urraca getting connected, seems like S’mores has been around forever (maybe that’s because of working together). RedBox has helped YHC in so many ways and is a big contributor to our region. Bookworm is that staple that just sticks, great to have him as a neighbor and brother!

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