You’re Welcome!

This morning we had 18 PAX run and gun.  YHC was glad to realize that my memory still works when I sat down to write the backblast and remembered all 18 names without video review.  This is a very humble brag considering I struggled mightily with the 5 core principles of F3. 18 for a Monday morning was awesome!  Love seeing the crowd growing.  Remember to invite a friend or co-worker or acquaintance to the next F3 workout.

Back to the Backblast.  Backblasts for those unfamiliar are part of the Q duties and give a recap of the workout and tell random stories from the morning.  If you are reading this you probably already knew that.  So here we go.

RUN
We gathered at Speas.  We ran out Right on Polo, Left of Ranson, Left on Stanton, Right on Lynn Dee, Up Powers, Right on Ransom, Right on Polo back to Speas,  No one got lost.  My watch said it was 3 miles.  Sorry to short changes those looking for 3.1 miles for there 5k.

https://www.mapmyrun.com/routes/view/4327391788

GUN
Music started playing and we did exercises to a Tabata timer.
Squats and Merkins
American Hammer and  Low flutter
Jack Reacher and Hillbillies
Alternating Lunges and Alternating knee touches

COT
Prayed for strength, wisdom, grace, peace and justice as we approach the new work week.  Lifted up Zuck’s parents that are recovering from medical things.  God help us today and everyday to live our lives more like you.

Music of the morning

https://music.amazon.com/user-playlists/011a9d7118054819b38be1fa4da7229esune?ref=dm_sh_NeKFjPXdleFWpDIOVN4yj8V4Q

NMM
Walking up to Speas this morning I passed a deer that was in my back yard.  It got me thinking about things like do deer attack humans? would it hurt to get kicked? would that be a good excuse for missing a Q?  Good news is that we gave each other space and I was able to make it all the way up to Speas.

The route was pretty flat until it wasn’t.  Lynn Dee was a nice downhill stretch, but going back up Powers took the breath away.  Bueller? pointed out that we got very quiet for some reason.

The usual subjects were out front early and often.  Balco, Zuck, Mongoose and Palin were good rabbits.

The SpaceX launch from Friday was still a topic of discussion.  For those that were running or working out Friday morning thinking a a UFO was coming for you don’t worry it was only Elon Musk.

As per usual, a few PAX brought some gas.  Today’s excuse was Village Tavern and onions or something like that.

I’ll practice the 5 core principles for my Q tomorrow at Flatline at First Pres

Palin is welcoming all speeds to Hanes Park tomorrow for Redline

Juice Box is hosting RNG next Monday.