Monday, March 4, 2019 – Chiles
“Unloading the Shake n’ Bake”
QIC: Wiseguy
PAX: Iron Horse, Fish, Magneto, Cathy, Bambi
Lord’s Prayer @ 0525
The Thang:
Wiseguy Warmup (on the track):
Slow jog
Back pedal
High-knees
Butt kicks
Shuffle
Carioca
Hip circles.
@ 0530,
We ran… we ran so far away…
We just ran… we ran all night and day…
See Garmin map.
We mixed in some stair climbs and hills. We also ran all the way to Bannerman Crossings.
If you counted the warm-up lap (which I never do), we surpassed 5 miles.
Debrief:
– If you follow my posts on my personal Facebook and Instagram account (@aznamerican_af), you can get hints as to what the next workout might be. I try parts of the workout on myself before I unload it on everyone. I have been mentioning multiple times that I need to improve my running tolerance.
– We can definitely do a 10 K (6.2 miles) in 50 minutes. Here is what we need to do differently:
– Stretch before the Lord’s Prayer
– No warm-up lap
– No breaks
– More straight lines, fewer turns
– No stair climbs
– If I Q this workout again and we make 6.2 miles the next time, COT will be at Chick-fil-a, my treat.
COT:
Prayers to our neighbors who had to weather this tornado that came across the area. There were severe winds and rain last night. We hope for minimal damage. Rico Suave is already on top of the organization of another trip this weekend. See posts on Facebook.
Fish and family are trying for a fourth 2.0?! (I’m still working on #1…)
Intelligently, Magneto decided to work with some coupons and a ruck to rest his hamstring. We passed him around Chiles campus a few times.
Congratulations to Game Boy who got hitched this Sunday. Iron Horse officiated the ceremony.
Updates on Qs:
– Iron Horse has Q at Gilchrist tomorrow. Monthly Murph
– Bambi took Q at Chiles on Wednesday.
– Cathy will make up his birthday Q at Gilchrist on Thursday.
– Meadows Q is still open at this time.
Interesting February Statistics for F3 Tallahassee
– 63 unique PAX (up from 58 in January; I miscalculated January)
– 1 new FNG named (Barretta) – Good work, Southwood!
– Wednesday is the most populated day (average 23.25). Thursday is the least populated day (average 6.75)
– Saturdays at Cascades Park have had a good start so far! At least 12 PAX have shown up at every post so far.
Prayer (Bambi)
Pledge
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