Stand-o-rama

Strokes likes to plan ahead when it comes to who is Qing at #TheCommons. So, it ain’t every day you get asked to Q the next day. Of course I was excited to jump on the opportunity when it was provided. The nice thing about The Commons is you don’t have to strain thinking too hard about how deliver a quality beat down since it is a run only site.

Disclaimer – If you can’t run then walk. I am not responsible nor is F3 for any injury that may occur during a workout.

The Thang

Follow me to the parking deck.

Suicides turning around at each level – alternate running backwards and forwards.

Parking space speed work at the top – you will have to ask someone who was there what this was (it takes more words than it’s worth to explain.) – Past Due kept winning, he may have been miscounting.

Runners split up into sub 9 minute per mile group and over 9 minute per mile group.

–        The sub group took a longer route back to the shovel flag and ran a halfpipe snake up and down Death Valley.

–        The over group took a more direct route to the shovel flags.

Catch-me-if-you-can doing 4 lunges around the playground – 2x

AMRAP 20 minutes around the entire Town Commons park – sprinting the part by the river.

Abu led in Power Yoga poses for 6 minutes as we waited for the six to come in.

Ball of Man

Prayer

Moleskin

Grammar was able to headlock an FNG into posting. It was so good to have Yellow Suit, I mean… what did we name him? Animal Steele! I was good to have Animal Steele come out and push for an hour of running. He seems excited to get involved and is training for a half marathon. He came to the right place! Cousin IT, t-claps for leading stand-o-rama today. We always need strong leadership to do that particular exercise well.  Even with a hurt back Abu is still a beast – I enjoyed the quality conversation, and I hope that Broga thing fixes your back. String Bean – Go State! Not really, I am a Pirate, but your socks and toboggan dude. Grammar, Strokes and Harry Potter, good to have the half-marathon team back in the training saddle this am. Nice Body gives out nice books – he brought me a Dallas Willard book he picked up from the used book store, if anyone wants to borrow it after I read it, let me know. Slim Jim the man is like the Energizer Bunny, he keeps going and going. Past Due, I wasn’t mad, that was me happy J Early Bird, Hot Pursuit, Wimpy, and Butterworth it is always a pleasure running with you men.