DATE: 12/06/2018

WHERE: The Happy Jack

THE PAX: C4, Legionnaire, TitleMax . . . and Cody

Total # of PAX: 3

Number of FNGs: 0

QIC: C4

INTRO:

While we await next week and the Westside-led Happy Jack with high expectation, on this brisk morning the plan was to get in some burpees and upper body work while making sure to hit the 3.1 / 5K Happy Jack guarantee.  Mission Accomplished.  At first it was just the two of us, this QIC/YHC and Legionnaire, in addition to the F3 Wonderdog Cody, who hadn’t had a walk in three days and was all giddy-up, but then into our first lap a distant call echoed off the hills and TitleMax appaered out of the dark.  If one is none, and two is one, then three is company for sure.  

WARM-O-RAMA:

Mosey across the LAX/soccer fields to the far post.  Simple warm-up consisting of 10 Weed Pickers and 10 Hillbillies.  

THE THANG:

Burpee mile+ around the loop.  At each of the 5 posts 10 burpees.  All in, we completed 60 burpees as we hit the first post twice.  

Mercan mile+ loop where at each post we completed some mercan variety of 20 reps:  20 diamond mercans, 20 wide mercans, 20 standard mercans, 20 carolina dry docks, and 20 military mercans, wrapping up with 20 standard at the end of the loop.  All said, 120 mercan varieties.  

WIth 10 minutes remaining, we mini-looped the LAX/soccer fields and at each corner conducted some core exercises of 15 reps:  15 BBSU, 15 reverse LBCs, 15 Kodiak count LBCs, 15 crunch frogs, 15 Kodiak count American hammers.  

Final jog back to the flag for a 5 full Happy Jack finish.  

CIRCLE OF TRUST:

Prayers for health, for humble limits, for our families, children, and community, and that they/all be mindful of the true spirit of the season and of the giving of the self, best exemplified by the sacrifice of the one who was begotten and born in humility.  

Naked-Man Moleskin:

Great to see Legionnaire back in the saddle and out at the beatdowns.  Note to all F3 brothers — let’s be mindful of helping one another out when we see one of us potentially overdoing it.  Especially those over 35, give or take.  The body needs to rest.  A week off here and there offers time for restoration.  Listen to your body.  Stay active, stay loose, to be sure, but there is no need to push it to injury, as nothing is worse than injury in old age.  Hindsight is 20/20, perhaps we can make some foresight equally sure if we take the time to speak up.