Merkin Mile meets his cousin

• When:  10/09/2017

• QIC:  Dimples

• The PAX:  Magneto, ProLine, Slap Shot, GameBoy, Tap Out, Willie, Pebbles, Iron Horse, Pele, ManGuy, Dumpster, Flipper, QIC Dimples

13 PAX met in the 100% humidity after a tough weekend with grown men screaming like teenage girls at a Taylor Swift concert. QIC promised in the pre-blast a Merkin Mile, but failed to mention multiple variations were coming.

Lord’s Prayer

Warm-Up:
40 SSH
30 Air Squats
30 Don Quixotes

The Thang:
Merkin Mile #1 – 1/4 mile S&B + 25 Merkins OYO x 4 – time to beat 12:30.
PAX did well with a 11:30 first run, 1 minute under goal.

3 mins of Abs
10 LCRC
10 Hello Dolly
10 Flutters

Merkin Mile #2 (with Squats) – 1/4 mile S&B + 25 Air Squats OYO x 4 – time to beat 13:00. PAX slowed down a bit, but still came in right on time.

To the bleachers for Pinwheels
SLOOOW Pinwheels 5 Incline, 5 Right, 5 Decline, 5 Left, 5 Press, 20 Up/Out Dips
Some PAX thought we were done, but one more set in store ……
FAST Pinwheels 5 Incline, 5 Right, 5 Decline, 5 Left, 5 Press, 10 Up/Out Dips

Back to the track for a quick 1/4 mile S&B in 2 minutes.

Core Time
10 V-Ups
10 ISO Leg Up/Out Right
10 ISO Leg Up/Out Left
100 Ledecky’s (swimmers)
10 Shoulder Tap Merkins
DONE!

PRAYER & PLEDGE

NAKED MOLESKIN:
Continued prayers for Magneto’s NAVY interviews as the 1st round went well and he’s hoping to move into next round. PAX encouraged him to send his F3 workout videos to the interviews to show what #RESPECT really is about. ProLine happy to finish his HGTV remodel but still has some unpacking to do, GameBoy is taking the day off to ‘take care of things’ and something about poor football coaching, TapOut’s voice was gone from his Saturday War Chant but still sprinting like a gazelle, Pebble’s starting Fall Fuel challenge today (check out F3 Facebook if interested), Willie encouraged by Flipper’s push during Merkin Mile, Pele is sharing the F3 message with his mini-Pele’s and they are teaching Tampa teams how to play soccer, Iron Horse catching up with little sis in Tampa on bar crawl and asking for prayers for his household, ManGuy read Q-Source on Being the Person You Needed when you were Struggling  , Flipper loves running so much he’s going to do extra credit later today, and Dumpster went deep again on brotherhood. Dumpster also asked for prayers for a co-worker battling illness and shared the man never looks for sympathy, always positive. Great way to live!

In closing, the African Proverb was shared this morning and is a great takeaway into the work week.  If you want to run fast, go alone. If you want to run far, go together.

Iron Horse called Q at Gilchrist – Ruck compliant or something heavy.

Until next time,

-Dimples