Fitness, Fellowship, Faith

Day: March 25, 2022

Tequila Sunrise – March 25, 2022

No one knew who was going to Q today at Tequila Sunrise. Orangeman took the first half and I took the second half.

Seeing an FNG, Orangeman gave the proper disclaimer, and then we moseyed over to the basketball courts for the warm up.

WARM UP:
SSH x 15 IC
Imperial Walker x 15 IC

After the warm up we went behind to the back parking lot of the school. Along Park Drive there are eleven light poles.  At each light pole we did one merkin for one light pole, two merkins for the second light pole, and so forth. In told 11 light poles.

Following this we said the Pledge of Allegiance at the American Legion Building, followed by another 22 merkins.

Orangeman took us into the tennis courts where we did four courners.

Corner #1 – 10 LBC
Corner #2 – 10 LBC, 20 Flutter Kicks
Corner #3 – 10LBC, 20 Flutter Kicks, 30 Squats
Corner #4 – 10LBC, 20 Flutter Kicks, 30 Squats, and 40 Mike Tyson’s.

Orangeman passed the workout and the Site Q to me for the remainder of the workout.

Staying in the tennis courts we did two rounds of Agassi sprints.

We had about 20 minutes remaining, so I took the PAX to the front of Belmont Central where we did an escalator.

Escalator 1: 10 derkins
Run around the parking lot
Escalator 2: 10 derkins, 20 smurf jacks,
Run around the parking lot
Escalator 3: 10 derkins, 20 smurf jacks, 30 high knees (count one side only),
Run around the parking lot
Escalator 4: 10 derkins, 20 smurf jacks, 30 high knees (count one side only), 40 mountain climbers (count one side only).
Run around the parking lot
Escalator 5: 30 high knees (count one side only), 20 smurf jacks, 10 derkins
Run around the parking lot
Escalator 6: 20 smurf jacks, 10 derkins
Run around the parking lot
Escalator 7: 10 derkins
Run around the parking lot

Announcements:
Convergence Saturday, April 2 at The Fighting Yank.
F3 Gastonia Night at The Gastonia Honey Hunters (Sunday, April 24, 4:15 p.m.) Tickets are $9. Check out the F3 Gastonia Slack channel for more information.
Vote for your favorite F3 AO t-shirt design. Check out the F3 Gastonia slack channel for the Google form.

Prayers:
Prayers for those runners in the P200 and Mortimer 100.
Tesla and his family.
Pink Floyd’s wife is having hip surgery. In addition, his grandmother is in need of prayers.
Two previous coworkers of Nutria’s recently passed away.
Pilgrim Progress’s M recently had surgery.
Orangeman’s wife recently got a job with Bank of America. Hoping for a smooth transition.

Aye,
Radar

Race Prep at the Pub

7 HIM posted at the Pub for some pre-race honing of skills – blood was shed in the process!  The route was to the armory and back with Seuss and Waterboy blistering a 7:19 average pace!  Some of us cut it short to do some tabata style ab work.

 

Announcements

Convergence 4/2

Prayers:

Waterboy will be speaking a his neighbor’s funeral this Saturday to a group of non-Christians

Termite’s brother

Safety of runners this weekend

 

Until next time Defib out!

 

A Taper, a Limp, and a Q go into this bar…

Ok, not really a bar but we did show up to make ourselves better at Midoriyama!  Bedpan was tapering for the P200 and wanted to “do something” rather than just rest before the race.   Broke showed for some EC but thinks he may have made his shin injury worse.  And I showed with the Q.  Not wanting to add insult to injury we took it a little easy and had some great fellowship to boot.

The Thang:

Warmup – IC 20 SSH / 1 Burpee / 20 Moroccan Night Clubs / 1 Burpee / 20 Imperial Walkers / 1 Burpee / 20 Monkey Humpers / 1 Burpee

Mosey to Big Soccer Field (mid-field) for Dirty 11s: Derkins / 1 Burpee / Jump-Squats
Mosey to K-9 Hill for Triple Nickel: LBCs / Calf Raises
Mosey back to flag-turd shack parking lot for Dora 321: Dying Cockroaches / Flutter Kicks / Shoulder Taps
Finish at the flag.

COT: P200-P70-Mortimer this weekend / Convergence 4-2-22 @ The Yank @ 07:00 / SMR meeting to follow @ 08:00 / Community Foundation Run & Speed for Need 4-9-22 @ 09:00 @ FUSE / Adopt-a-Street Cleanup 4-16-22 following Gashouse / Honey Hunters Game 4-24-22 (see BOS’s post) / SMR 4-29,30-22

Prayers:  PAX traveling for races plus Breaker Breaker’s list

Broke prayed us out…

Excuze Me While I Kiss the Sky!  PH

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