Planning for the unexpected is something that fits into the habit of being prepared. Several years ago I mentioned F3 to a friend who lived only a few steps from our AO. Today he showed up at 05:15 for our workout that now starts at 05:30. Thankfully Dynamite was prepared by showing up 10 minutes early, catching our FNG before he left the parking lot.
DISCLAIMER – given and accepted.
WARMARAMA – SSH, Abe Vagoda, Grass Pickers, Monkey Humpers, Leg Swings, Merkins
THE THANG – Some Ruck and Some Run
2 pax went for a Ruck around on the Willow Patch (about 1 mile)
4 pax went on an interval run. (10 min warm-up, 8 minute intense run, 2 min walk recovery, repeat 3 times) Total distance 3.5 to 4 miles in 35 minutes.
CoT
Praise for the beautiful weather and fellowship with new guys. Prayers for Dr. Seuss infection, our country, and our community moving from yellow to green. Also it turns out God had an unexpected gift for Dynamite. When we returned from the run, he found an envelope with his name on it; with a $50 gift card in it.