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